Joint pain during the menopause transition is common. Around half of the women experience joint pain during this time. It is also known as menopausal arthralgia. This condition commonly affects joints like the hands, knees, hips, and spine.  

Thankfully there are exercises to relieve pain and strengthen muscles and bones. These include low-impact exercises, strength training, balance exercises, and flexibility training. 

Apart from them, there are medications and minimally invasive surgical options to ease symptoms and live life to the fullest. 

What causes joint pain during menopause?

• Less estrogen production: As women reach menopause, their ovaries produce less estrogen. Estrogen is a hormone that helps develop and maintain female sex characteristics and bone health. As this hormone reduces, women experience significant bone loss, which causes pain. 

• Ageing: With age, joints start to wear and tear, leading to the breakdown of cartilage. This results in joint pain and discomfort. 

• Weight gain: Due to slower metabolism, lack of physical activities, and hormonal changes, many women experience weight gain as they reach 45 or above. Excess weight puts stress on the knees.

• Decreased muscle mass: Menopause increases the risk of muscle loss (Sarcopenia). As muscles support joint function, loss in muscle mass can affect joint health, leading to pain and other debilitating symptoms.

• Inflammatory conditions: Hormonal changes during menopause can lead to several inflammatory conditions like rheumatoid arthritis, which can cause severe pain and discomfort in doing daily errands. 

• Physical activity: Lack of physical activity or overexertion without proper conditioning also has a huge impact on bone health.

Best exercises for menopause joint pain

The idea of exercising may not seem enticing, especially when you are in pain. But exercise can do wonders for you. It can strengthen your muscles and bones, keep your weight in a healthy range, and improve your overall well-being. But choose an expert who can teach you the proper technique to avoid any complications. 

Pilates

Low-intensity Pilates is a great addition to your exercise regimen. It can give you a good balance of flexibility, strength, and muscle tone, and help you manage joint aches. 

This exercise has improved significantly from its earliest iterations. Pilates are designed to improve the body’s potential by correcting muscular imbalances, creating efficient movement patterns, and finding optimal alignment. 

Water exercises

Water exercises are very beneficial for people with joint pain, especially arthritis pain. Exercising in water provides buoyancy and support to aching joints. From water walking to water aerobics and Zumba, water exercises can be very helpful. 

Plus, working out in water is a more heat-safe form of exercise, preventing you from overstressing your body in the summer season. To start with water exercises, you can get help from a local community centre or a nearby gym. 

Dance

What is more interesting than having fun and exercising together? Grooving to your favourite tunes at your own pace can strengthen your bones and even reduce your daily stress. A study revealed that over 53% of women experienced significant pain relief, and 98% of them reported better moods after a few sessions of dance. 

Elliptical

Elliptical training offers a low-impact, comprehensive cardio workout that involves both the upper and lower body. It can be customized to accommodate various fitness levels and objectives, including high-intensity interval training and heart rate monitoring strategies.

Such exercises are very helpful to those who experience more discomfort or undue pressure in joints after jogging or running on a treadmill. The best part is that these exercises can be tailored to your unique fitness level and goals. 

Takeaway!

Exercise is a great way to relieve mild to moderate joint pain during and after menopause. Above mentioned exercises are proven to have a great impact on joint health. If you are thinking of considering one or all of them, it’s best to consult an orthopaedician first. They will recommend better exercises that can be tailored to your needs.