If you've noticed your knees aching when you climb stairs, stiffness in your hands first thing in the morning, or unexpected pain in your shoulders and hips, menopause might be the culprit. Joint pain is one of the most common symptoms of this transition, affecting up to 70% of women, yet it's often overlooked or mistaken for other conditions (Magliano, 2010). 

Understanding Menopausal Joint Pain 

When estrogen levels drop during menopause, your joints lose a key protective factor that helps maintain cartilage health and reduce inflammation. Think of estrogen as your joints' natural anti-inflammatory shield. Estrogen receptors are present throughout your joints, in cartilage, bone, synovium, muscles, and tendons, which is why declining estrogen affects your entire musculoskeletal system (Watt, 2016; Martín-Millán & Castañeda, 2013). 

Women with lower oestradiol levels are more likely to develop osteoarthritis and experience increased joint pain (Kwon & Kim, 2025). This explains why many women notice their joints becoming stiff, swollen, or painful around the time of menopause, particularly in the hands, knees, shoulders, and hips. 

Nourishing Your Joints Through Food 

Anti-Inflammatory Eating Patterns 

What you eat can either fuel inflammation or help calm it. An anti-inflammatory eating approach focuses on whole, nutrient-dense foods that support joint health during menopause (Rubio-Arias et al., 2023). 

The Mediterranean diet is particularly beneficial for menopausal women. This eating pattern provides anti-inflammatory and antioxidant compounds through foods like extra-virgin olive oil, vegetables, fruits, legumes, nuts, and whole grains. 

Focus on: 

• Omega-3 rich foods: Salmon, sardines, and other fatty fish help reduce joint inflammation 

• Colourful fruits and vegetables: Berries, leafy greens, and tomatoes provide antioxidants 

• Nuts and seeds: Almonds, walnuts, and flaxseeds offer healthy fats 

• Whole grains: Brown rice, quinoa, and oats support overall health 

• Olive oil: A staple source of anti-inflammatory fats 

Limit: 

• Processed foods and refined carbohydrates 

• Sugary drinks and sweets 

• Fried foods 

• Red and processed meats 

Moving Your Body Gently 

Gentle Exercise Options 

It might seem counterintuitive, but movement is actually one of the best remedies for menopausal joint pain. Regular physical activity helps reduce joint pain and stiffness by strengthening surrounding muscles and improving flexibility (Sternfeld & Dugan, 2011). 

Walking 

Walking is a simple, accessible exercise that helps manage weight, strengthens bones and muscles, and can be done anywhere. Start with just 15 minutes a day and gradually increase. The key is making it brisk enough to notice your heart rate increase. 

Swimming 

Water-based exercise is particularly beneficial because it reduces pain better than land-based exercise, as warm water relaxes muscles and nerve endings (Sternfeld & Dugan, 2011). Swimming provides a full-body workout without putting stress on your joints. If laps aren't your thing, try water aerobics or simply walking in the pool. 

Yoga 

Yoga improves menopausal symptoms and appears to be at least as effective as other forms of exercise. Gentle, controlled stretching helps joints become less stiff and painful whilst improving flexibility and balance. 

The goal is consistency over intensity. Even 20-30 minutes of gentle movement most days can make a significant difference. 

When to Seek Medical Attention 

Whilst joint pain during menopause is common, certain symptoms warrant a conversation with your healthcare provider: 

See your doctor if you experience: 

• Severe or persistent joint pain that doesn't improve with self-care or significantly interferes with daily activities 

• Joint swelling that doesn't subside or any visible change in joint shape or alignment 

• Morning stiffness lasting longer than 60 minutes, which can indicate joint inflammation 

• Difficulty moving a joint or performing everyday tasks 

Seek urgent medical attention if: 

• Any joint is hot, red, or swollen and you feel feverish and unwell, as this may indicate infection 

Remember, it can be tricky to tell the difference between menopausal joint pain and conditions like osteoarthritis or rheumatoid arthritis.  

Conclusion 

Joint pain during menopause doesn't have to slow you down. By understanding the role of estrogen, embracing anti-inflammatory eating patterns, staying active with gentle exercise, and knowing when to seek help, you can support your joints through this transition. Taking a proactive approach to movement and nutrition can help you feel strong and comfortable as you navigate these changes. 

How Emsee Can Help 

If joint pain is affecting your quality of life, expert support can make all the difference in managing your menopause symptoms. 

Want support on your menopause journey? Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you. 

References 

Kwon, Y., & Kim, H. J. (2025). The intersection of aging and estrogen in osteoarthritis. npj Women's Health, 3(1), Article 63. 

Magliano, M. (2010). Menopausal arthralgia: Fact or fiction. Maturitas, 67(1), 29-33. 

Martín-Millán, M., & Castañeda, S. (2013). Estrogens, osteoarthritis and inflammation. Joint Bone Spine, 80(4), 368-373. 

Rubio-Arias, J. Á., Rodríguez-Fernández, R., Andreu, L., Martínez-Aranda, L. M., Martínez-Rodriguez, A., & Ramos-Campo, D. J. (2023). The effect of an anti-inflammatory diet on chronic pain: A pilot study. Frontiers in Nutrition, 10, Article 1156678. 

Sternfeld, B., & Dugan, S. (2011). Physical activity and health during the menopausal transition. Obstetrics and Gynecology Clinics of North America, 38(3), 537-566. 

Vetrani, C., Barrea, L., Rispoli, R., Verde, L., De Alteriis, G., Docimo, A., Auriemma, R. S., Colao, A., Savastano, S., & Muscogiuri, G. (2022). Mediterranean diet: What are the consequences for menopause? Frontiers in Endocrinology, 13, Article 886824. 

Watt, F. (2016). Estrogen, menopause and joints. Climacteric, 19(2), 107-108. 

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.