Hot flushes, night sweats, mood swings - these are the menopause symptoms we often hear about. But did you know that those hormonal changes can also cause body aches and pains? If you've been experiencing mysterious muscle aches and joint pain during this life stage, you're not alone!

The Menopause-Muscle Connection

When you approach menopause (typically after age 45), your body naturally produces less oestrogen. This period, called perimenopause, triggers various symptoms that can affect your daily life.

While most of us are familiar with the common signs like irregular periods, hot flushes, and disturbed sleep, many women are surprised to discover that muscle and joint pain can also be part of the package. In fact, up to 60% of women experience musculoskeletal pain during menopause.

Why Does Menopause Make Everything Ache?

There are several reasons why your body might feel achier during menopause:

Oestrogen's hidden role: Oestrogen doesn't just regulate your reproductive system - it also helps reduce inflammation and friction in your joints and decreases stiffness in tendons and ligaments. When oestrogen levels drop, these protective effects diminish.

Muscle changes: Research shows that menopause often comes with a decrease in muscle mass directly linked to hormonal changes. Low oestrogen can weaken both muscle and bone.

Pain sensitivity: Changes in sex hormones, particularly oestrogen, can affect how we perceive pain.

It's also worth noting that conditions like osteoarthritis - which causes painful, stiff joints - commonly affect people over 45 and may coincide with menopause. Several studies suggest potential links between menopause, joint pain, and osteoarthritis.

Managing Menopausal Muscle and Joint Pain

The good news is that there are ways to manage these uncomfortable symptoms:

Low-Impact Exercise

Keeping active is crucial not only for your overall health but also for maintaining flexible, strong joints. Consider low-impact activities that won't put excess pressure on your joints:

• Swimming
• Walking
• Cycling
• Yoga

Strength Training

We naturally lose strength as we age but keeping muscles and bones strong helps support your joints. Adults should aim for muscle-strengthening exercise at least twice weekly.

Don't worry—this doesn't necessarily mean hitting the gym with heavy weights! Activities like carrying shopping bags, climbing stairs, gardening, and dancing all count as strength training.

Gentle Stretching

When joints are sore, you might avoid moving them, but gentle stretching can prevent them from becoming more stiff and painful. Yoga or Tai Chi can be particularly helpful for maintaining flexibility.

Professional Support

Physiotherapists are movement experts who can advise on the best exercise programs during menopause. They can help with muscle and joint pain and suggest exercises to improve strength. Your GP can provide a referral, or you may be able to self-refer without seeing your doctor first.

Nutrition for Joint Health

What you eat affects your overall wellbeing, including joint health. Focus on getting enough:

• Calcium
• Vitamin D
• Omega-3 fatty acids

These nutrients support joint and bone health, and they may even help with other menopause symptoms like hot flushes and low mood.

How Our Live Active Fitness Membership Can Help

Our Live Active Fitness Membership offers the perfect solution for maintaining an active lifestyle during this transitional period.

With unlimited access to all Live Active swimming pools, gyms and fitness classes, you can choose activities that feel right for your body on any given day - whether it’s low-impact like swimming or cycling, gentle movement through Yoga or Tai Chi, strength-building in the gym with resistance machines and free weights, or joining a class like BodyPump that focus on building strength in a supportive environment – there’s something for everyone.

Explore membership options or email This email address is being protected from spambots. You need JavaScript enabled to view it. and speak with our friendly team about how we can support your wellness journey through menopause and beyond.

And remember, if your pain is severe or persistent, always consult with your healthcare provider to rule out other potential causes and discuss treatment options specific to your situation.