As an ex, very intense, play-through-the-pain type of athlete, I suffer from overworked injuries that seem to never go away. Especially now that I have reached my early fifties, I can no longer ignore what my body is telling me. I am currently, dealing with the following:
- Impingement in the left shoulder
- Scar tissue buildup and limited range of motion in my right shoulder
- Pelvic floor muscle loss and nerve pain
- Sciatica on the lower left side of my back
- Torn meniscus in the left knee
- Baker’s cyst on the back of left knee
- Torn meniscus in the right knee
- Baker’s cyst on the back of the right knee
- Limited range of motion in the neck
- Bunyon on the right foot
- Joint stiffness
- Muscle aches all over
Despite getting back into the gym to do weight training, utilizing knee exercise machines, focusing on strengthening muscles around the knees, and using the stationary bike for low-impact cardio so I do not aggravate the meniscus tears, I still wake up in the morning extremely stiff and in pain. I have a sense that it might be due to menopause.
According to Bonafide, here are some unfortunate side effects of menopause that I have been experiencing:
“Fatigue
Whether it’s related to changing hormone levels, because of other common symptoms, such as poor sleep, or because of increased multitasking or taking on additional responsibilities, fatigue is commonly experienced by menopausal women. One study of 300 women found that just over 85% dealt with fatigue during menopause.
Joint Pain
Estrogen plays a role in keeping your joints lubricated and preventing inflammation, so declining estrogen levels during menopause may contribute to an increase in joint pain and swelling. According to data from a study by the Women’s Health Initiative, 44% of participants reported a diagnosis of osteoarthritis after menopause, which is why it’s considered to be one of the 34 symptoms of menopause that carry into postmenopause.
Muscle Aches
Loss of inflammation-easing estrogen can also contribute to sore muscles. One study found that 71% of perimenopausal women experienced musculoskeletal pain.
Osteoporosis
As you progress through the menopausal transition, loss of bone-protecting estrogen may increase your risk of osteoporosis, a condition characterized by weak and brittle bones. This condition is serious because women are more likely to experience unexpected bone fractures and breaks due to an overall weakening of their bones,”.
Although I will be consulting with my gynecologist and general practitioner, I need look no further to determine that yes, a lot of my pain is a direct result of menopause.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.
Natural remedies for menopause
There are many ways to treat the symptoms of menopause including hormone replacement or medications but I am more interested in natural remedies. So, in addition to weight training, I am also implementing some of these methods below, such as but not limited to:
- Eating healthily (I already do and have gone even further with juicing, vitamins, and lots of homemade organic chicken soup with turmeric for anti-inflammatory means)
- Exercise (working out at a gym with my sixteen-year-old son at least three times a week and attending physical therapy twice a week)
- Massage therapy (using a hydromassage bed at the gym after each workout)
- Good sleep habits (going to bed early and trying to stick to a schedule but feel as though I could sleep more than twelve hours)
- Jacuzzi bath for fifteen minutes – turn off jets – add Epsom salt, and soak for at least twenty more minutes
- Meditation and prayer during bath soak with calming music and soy candles
- Cognitive behavioral therapy in an effort to help me identify and manage stress triggers that may worsen my symptoms
- Acupuncture and dry needling
But do not take my word for it – let’s see what the experts at Healthline suggest below regarding natural remedies that address menopause symptoms:
“Eat foods rich in calcium and vitamin D
Maintain a moderate weight
Snack on lots of fruit and veggies
Avoid trigger foods (caffeine, alcohol, spicy foods, sugary foods)
Exercise regularly
Focus on foods high in phytoestrogens
Drink enough water
Reduce refined sugar and ultra-processed foods
Eat regular meals (no skipping)
Eat protein-rich foods
Take supplements,”.
Good thing I am already doing quite a few of these actions — not sure about giving up caffeine and spicy foods though!
What does menopause joint pain feel like
For me, the joint pain feels like a dull ache, sharp shooting pain, and sometimes even a burning sensation. In the morning especially, I experience stiffness and reduced range of motion in my joints as well as soreness and tenderness. The pain varies in intensity depending on the time of day (mornings and before bed are the worst) or after physical activity.
However, if I stop doing any physical activity, the pain worsens even more so! As Newton’s First Law of Motion states, “A body at rest will remain at rest unless an outside force acts on it, and a body in motion at a constant velocity will remain in motion in a straight line unless acted upon by an outside force,”. Hence, if I can keep moving and exercising, trying not to live a sedentary lifestyle, I will more likely be less stiff and rickety.
Since I am a professional writer and my job requires me to sit for long hours in front of the computer, I must remind myself to get up and stretch at least every hour. Because I can get caught up in writing, I set an alarm on my phone for every hour as a reminder.
Does menopause cause knee pain
In conclusion, yes, absolutely—menopause can contribute to knee pain due to hormonal changes, particularly the drop in estrogen, which affects joint health, muscle function, and inflammation levels. While aging and past injuries also play a role, understanding the menopausal connection is key to managing symptoms and staying active with care.