Joint Pain During Menopause: Causes, Relief Tips, and Natural Support

For many women, Menopause and joint pain often go hand in hand - even though no one seems to mention it until you're googling 'why do my joints hurt?’. One day you’re feeling fine, and the next your knees creak when you get out of bed and your ankles are throwing tantrums after a simple walk. It’s not just ageing, and it’s definitely not in your head. According to the NIH, approx. 50% of women experience sore joints during menopause, and yet joint pain is one of the lesser-talked-about but incredibly common symptoms of menopause. And although it can be one of the most frustrating, there is light at the end of the tunnel… you’re not stuck with it, and there’s so much you can do to support your joints, naturally.

Here’s what’s really going on, what to expect, and how to soothe those aches with our quick guide to easing joint pain.

Wait, What Does Estrogen Have to Do with My Elbows?

Ok, let’s start at the beginning. What does joint pain have to do with Menopause?? 

Here’s something that might be news to you - estrogen isn’t just for periods and reproduction. It also helps keep your joints cushioned, hydrated and moving like they’re supposed to. When estrogen levels begin to drop during perimenopause and menopause, your body has to adjust. And sometimes, it protests.

Here’s how that hormonal shift can affect your joints:

• Less natural lubrication means more friction between joints. Ouch!

• Cartilage becomes thinner and less springy, which makes joints feel sore or stiff.

• Inflammation increases, because estrogen normally helps keep it at bay.

• Bone density changes, which might not hurt directly but can shift how your joints align and move.

So if your body feels different lately, you’re not imagining it. It’s your hormones shifting and your body asking for a little extra TLC.

My Elbow Story (Spoiler: It Involves No Tennis)

Let me share a personal story. I once got full-on tennis elbow - in the middle of winter - without ever going near a tennis court. It happened while I was tying the laces on my trainers! It was like my elbow had ideas of its own and decided, “I’m just going to be inflamed for no reason at all.”

Now, when I actually do play tennis, it’s my ankles that sometimes kick off. When I pay for longer periods, I sometimes come off the court limping like I’ve just hiked Kilimanjaro. When this happens, my post-tennis ritual includes soaking my feet in warm water with a generous scoop of Epsom salts, a face mask, and pretending I’m in a luxury spa. Honestly, it works!

The point is, these little flare-ups might feel random or unfair, but they’re part of your body adapting. And there’s a lot we can do to support it through this transition.

Common Signs Your Joints Are Feeling the Menopause Shift

If you’re wondering whether what you’re feeling is “normal,” here’s what many women experience:

• Morning stiffness that slowly fades as the day goes on

• A general achiness in your hands, knees, back or hips

• A reduced range of motion, like you can’t stretch as easily as you used to

• Creaking or cracking joints (your own personal percussion section)

• Swelling or tenderness around joints, especially after activity

It’s also very common for these symptoms to be symmetrical - for example, both knees or both hands might hurt. It can feel like your whole body is raising its hand to say, “Help, please.”

Which Joints Are the Most Affected?

While joint pain can pop up almost anywhere, these are the spots most women talk about:

• Fingers and hands: gripping, writing, or typing can become uncomfortable

• Knees: walking up stairs or getting out of chairs feels harder

• Hips: aches that sneak in at night and mess with your sleep

• Shoulders and neck: tension that travels and makes turning your head feel sticky

• Ankles and feet: pain when you first get up or after long days on your feet

As with my own situation above, tendons and ligaments can also lose a bit of elasticity. That’s why you might get weird little injuries (like my tennis elbow) without a clear cause. Menopause makes your connective tissue a bit more sensitive which is frustrating, but manageable.

Our Quick Guide For Easing Joint Pain

This isn’t about gritting your teeth and pushing through. It’s about creating small, supportive habits that make a big difference. Here’s what we recommend at Hello Mimi.

Gentle Movement (That You Actually Enjoy)

Movement is one of the best things you can do for joint pain. It keeps your joints mobile, improves circulation, and supports the muscles that protect your joints. 

Try:

• Walking: low-impact, free, and highly effective

• Yoga or Pilates: to stretch, stabilise and soothe

• Strength training: even light weights help build joint support

• Swimming or cycling: great for sore knees and backs

Aim for consistency over intensity. Ten minutes is better than nothing, and regular movement works wonders over time.

Eat to Soothe Inflammation

An anti-inflammatory approach to eating can support joint health, reduce pain and help you feel more energised overall.

Here’s what to include:

• Omega-3s: found in oily fish, flaxseeds, walnuts and chia

• Plenty of vegetables and berries: loaded with antioxidants

• Whole grains and fibre: helps your gut and reduces inflammation

• Spices like turmeric and ginger: natural anti-inflammatories

And here’s what to dial down:

• Processed snacks and takeaways

• Sugary drinks

• Excess alcohol or red meat

Sleep Like It’s Your Job

Sleep is when your body repairs and resets. If you’re not sleeping well, joint pain can feel worse and hang around longer.

To support deeper sleep:

• Wind down with a warm bath or Epsom salts

• Try magnesium glycinate or a calming herbal tea

• Turn off screens early and create a soft bedtime routine

And if you’re reading this thinking, “Ha! Sleep, I remember that”, we know that as your hormones are shifting, deep rest can feel just out of reach so if that’s where you’re at, you’re not alone. Our free Sleep Hygiene Guide is full of gentle, practical tips to help you wind down and rest more deeply.

Take Care of Your Nervous System 

Stress doesn’t just wear you down emotionally, it can actually increase inflammation in the body, making estrogen-related joint pain feel even more intense. On top of that, stress lowers your capacity to cope with discomfort, so aches and pains can feel amplified. The physical, mental and emotional pressures of menopause, layered with the pace of everyday life, can easily tip your body into a state of overwhelm. That’s why learning how to calm your system and bring it gently back into balance is one of the most underrated (but powerful) ways to ease joint pain and reduce inflammation.

Try:

• Consciously slowing down during your day as you move from task to task

• Try deep belly breathing or body based meditation

• Move your body gently and with care, focusing on slow, steady movements that feel good (even a stretch in the kitchen while your tea brews)

• Empty any worries from your mind by journaling or even just talking it out with a trusted friend 

• Laughing - honestly, it’s medicine

Supplements That May Support Joint Health

Not all supplements work for everyone, but these may help:

• Fish oil (Omega-3): reduces inflammation

• Magnesium Glycinate: supports muscle recovery and sleep

• Vitamin D and K2: protect bones and regulate inflammation

• Collagen: can support joint flexibility

• Turmeric (curcumin): natural anti-inflammatory

These are general guidelines, as you know by now, your body and what’s right for you will always be unique so it’s best to always talk to your GP before trying new supplements, especially if you take medication to ensure that you’re making the best choices for you and your health moving forward. 

When It’s Time to Get Some Additional Support

Most menopause-related joint pain can be managed naturally, but at the same time sometimes there can be something deeper going on so don’t ignore your body’s signals. Call your doctor if:

• Pain is severe or getting worse

• A joint is hot, red, or swollen

• You feel fatigued or unwell

• The pain is only on one side and doesn’t improve

• Over-the-counter remedies aren’t helping

Trust your body’s signals, trust your instincts and get support if something doesn’t feel right.

Final Thoughts: You’re Not Falling Apart, You’re Rebuilding Stronger

This season of life is full of change, but it’s not about losing who you are. It’s about learning what your body needs now, and giving it that care with kindness (and a little sass).

You deserve to feel strong, mobile, and vibrant again. That might look like more stretching, some delicious anti-inflammatory meals, or a warm bath with lavender oil or epsom salts while your feet thank you silently. Whatever it is, you’re worth the effort.

Ready for a deeper reset? WIth our anti-inflammatory cleanse protocol, stress reduction techniques and joint-friendly movement practice, our 7-Day Menopause Reset is the perfect way to start supporting your joints, your digestion, and your sense of self, naturally and gently.

💗 Join the Reset via the link above
🌿 Or grab our free Mini Menopause Detox Guide to start small
👯‍♀️ And find your people inside Mind, Body & Menopause | Powered by Hello Mimi on Facebook

Let’s move through this with strength, softness, and maybe a few spa-soaked feet along the way.

Disclaimer:

At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.