Can the menopause cause joint pains, muscle aches, stiffness and creaky joints?

Yes, it can! We have had more queries on menopausal joint pains this last month than any other symptom, so I thought I would go into this again in more detail. Today I'll be looking at what causes muscle and joint pain in the menopause, and what you can do to relieve this unpleasant symptom.

The structure of muscles and joints

So here goes…

Joint pain is such a common menopause symptom, and yet most of us aren’t aware of the structure of our joints and just know that they hurt or don’t hurt, as the case may be. So here’s a quick round-up of the important parts.

Muscles are bundles of fibrous tissue that contract and release to pull bones in the directions we require them to go.
Tendons connect muscles to the bones so that they can haul them around.
Ligaments connect bones to other bones, so that when one is pulled, another can also come along for the ride.

How can the menopause cause joints and muscles to hurt?

Falling oestrogen levels can affect the hydration of the joints, ligaments and tendons and this in turn can affect the joints in several ways. It can cause:

Joint pain and inflammation.
Joint stiffness and loss of range of movement – sometimes this is most obvious when you get up and this eases as you start to move about.
Creaking joints when you bend your knees or flex your fingers.
Change of posture – this is really quite an important point and often ignored! If your joints, ligaments and tendons are affected this can alter your whole posture, pulling on your muscles and causing both joint and muscle aches at the same time. This can happen to any group of muscles but mainly the back, shoulders and hips. Muscle changes in the shoulders can also trigger tension headaches or migraines. There is also the theory that strained muscles in the back or change of spinal alignment could lead to hot flushes, so if both of these symptoms started around the same time they may be connected!
Change of posture in the neck and shoulders may affect the support of the breast muscles too, causing breast ache.
Falling oestrogen levels can contribute to weight gain in some women and this in turn will put more pressure on the joints.
Falling oestrogen levels can affect bone density, causing osteoporosis which will affect posture as well.
Hot flushes and night sweats can dehydrate you really quickly, so this could be a major contributory factor to your joint pain!

Any of the joints can be affected with this, from little joints such as fingers and toes right up to the major joints such as the hips.

Why is magnesium important?

Falling oestrogen can also affect the uptake and utilisation of magnesium; and magnesium is vital for proper muscle function. So low magnesium can cause:

Muscle aches and pains.
Muscle fatigue, which makes it more difficult to exercise as your muscles will start to ache more quickly.
Muscle cramps.
And remember – low magnesium can also affect your mood and sleep pattern and also be a contributory factor in stress palpitations and sugar cravings!

So what can you do to help in this situation?

1. Water!! Dehydration is so common these days, so drinking plenty of plain water is vital for so many menopause issues including keeping the joints well hydrated. It is really amazing how many women have got back to me saying that drinking more water has reduced their symptoms really quickly! Also, at this time of the year when it is hot are you upping your water intake to compensate?

If your joints are sore or creaky first thing then ease off as they day goes on, it may mean that you are really dehydrated during the night, so make sure that you have a small glass of plain water about an hour before bed – this is really important if you are getting night sweats as these will dehydrate you further.

2. Although joint/muscle aches tend to put you off exercise this is really important for several reasons. Firstly: exercise will strengthen the muscles that support the joints making symptoms less likely. Secondly: exercise will help to control your weight. The best types of exercise to do if your joints or muscles are sore are yoga, swimming and (depending on which joints are affected) cycling.

3. Check your diet – caffeine, fizzy drinks, citrus fruits, members of the Deadly Nightshade family (potatoes, tomatoes, aubergines and peppers), high salt and sugar foods can all trigger inflammation in the joints and sometimes just cutting these out can make a huge difference.

4. Try anti-inflammatory herbs such as Devil’s Claw. This tends to work quickly on relieving pain all over the body. For the small joints you could apply Arnica Gel topically.

5. Take a magnesium supplement to help with muscle aches and cramps. A liquid one would be best but you could also take a magnesium citrate capsule or use a magnesium skin spray on the affected muscles. Make sure that your diet is high in magnesium-rich foods such as nuts, seeds, dried fruits and dark green leafy veg.

6. I would recommend getting a check up with a Chiropractor or Osteopath, as they can detect if any joints are out of line and also recommend exercises to help.

7. The Alexander Technique can teach you how to hold your posture correctly and can be very effective at alleviating joint pain.

8. If you have back/shoulder ache along with sore breasts, get measured professionally – most big department stores offer a free service. (I went to get measured a while ago and was horrified to find that I was way out in my bra size and I now go once a year. A proper fitting bra also makes you look so much better and slimmer!)

During the menopause breast tissue, density and shape can change quite dramatically and a poor fitting bra –especially if you wear under-wired ones – can cause both backache and sore breasts. However, it is very important to get any breast changes checked out by your doctor as well!

Do you suffer from aches and pains but didn’t realise the menopause could be causing it?

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PamelaParker — 17.06.2020 12:03
Interesting article! I never knew that before reading this. Useful information I gathered from this article. Opioids, sometimes called narcotics, are a type of drug. Some doctors prescribe them for chronic pain. Opioids can cause side effects such as drowsiness, mental fog, nausea, and constipation. They may also cause slowed breathing, which can lead to overdose deaths. Source - addictionrehabcenters.com
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karen — 05.10.2017 23:08
Do you get aches in your chest with menopause
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Hawa — 23.09.2017 16:54
I am female and 60 years old. I suffer with aches and cold pains throughout my body at night
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- Eileen — 26.09.2017 13:02
  Hello sorry to hear that you are not well, I would check your symptoms out with the doctor, first of all, if you have not already. In the meantime, I hope some of the information on this page will help. You may benefit from high level magnesium supplement and Vit B complex to support your system.
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Darlyn Ramos — 11.09.2017 13:15
Where to.buy arnica gel, its drugs store are avialable?
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- eileen — 11.09.2017 13:59
  Hi Darlyn Please can you let me know where you live, thanks.
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Lisa simmons — 14.08.2017 23:15
Why are my shoulders hurting as well as losing muscle mass in my calves and thighs. I haven't has a period in about a year.
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- eileen — 16.08.2017 11:51
  Hi Lisa Irt may well be the falling oestrogen is causing your symptoms. Hopefully the tips above will help but it may also be a good idea just to check with your doctor as well just in case it is unrelated.
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Michelle — 10.08.2017 15:14
I get very itchy down below and I haven't had a period for 2 months I get hot flushes and all my joints are hurting I'm getting scared with this please help
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- eileen — 11.08.2017 13:44
  Hi Michelle Please can you let me know how old you are, thanks.
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Sandhya — 31.07.2017 08:50
Sounds good
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Bridget Dignan — 25.07.2017 09:25
I am 56 and have had constant pain in bones and joints for several months now waking me throughout the night and stiffness in the day.
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- eileen — 26.07.2017 07:55
  Hi Bridget I have posted a video blog on how to help yourself if you have joint pain, please do have a look. http://www.avogel.co.uk/health/menopause/eileens-blog/2015/12/a-vogels-menopause-mondays-joint-aches-pains/
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totlyn bownan — 23.07.2017 23:55
Fifty three and pain in the ankle been in menopause for over a year
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Tessa Monica — 06.07.2017 06:46
Can menopausal joint/muscle aches and pains and other symptoms be misdiagnosed as fibromyalgia by doctors?
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- eileen — 06.07.2017 09:19
  Hi Tessa It is possible, although we are aware that joint/muscle aches and pains are really common in the menopause a lot of doctors are not aware of this.
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Trudie — 04.07.2017 16:38
Im 56 and have started to get joint pains is this do do with the menopause and hot flashes at night looking forward trying this.
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- eileen — 05.07.2017 10:54
  Hi Trudie Yes, joint and muscle aches and pains are a very common menopause symptoms. Hopefully the Menopause Support will be of benefit for you.
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Nettie — 01.07.2017 18:45
I'm 47 I'm not sure but I think I'm in perimenopause..Couple month ago had night sweats, bone pain, scared of death, very emotional, knee pain ..my blood test were all fine beside low vitamin D -32, started to take Vitamin D 4000iu daily the pain stoped but still I could feel a bit of leg pain, a bit of kidney pain too.. Than first time I had periods in between.. Few days ago I had burning sensation on legs and hands , started to take vitamin B12 and it stoped.. today I wake up with numb heels?? I was scared but it passed away quick after I started to walk.. please can someone there help me or advice? Much appreciated Nettie
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- eileen — 03.07.2017 09:09
  Hi Nettie I would ask your doctor to test you for low B12 if they haven't done so already, the fact that your burning went after taking a B12 may be a clue! You may find taking a calcium and magnesium supplement can ease the joint pain further and you could try the Menopause Support as this is known to help with oestrogen levels.
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- Nettie — 15.07.2017 10:14
  Hi Eileen, Thank you for your reply. I've been to see a doctor again and he put me in HRT evorel 50 I felt better no sweats, better sleep.. burning sensation kind of stoped but the bone and muscle pain is still there.. I feel still a bit tired and if I press any part of my body hurts.. I just don't get it is it still because of low vitamin D or something else my body tells me Maybe I'm approaching menopause.. still waiting for my period. Thank you so much for replies Nettie
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- eileen — 17.07.2017 10:21
  Hi Nettie It may take a little while for the HRT to kick in properly so you may find your symptoms start to decrease. The same with D3 but I would be aware that too high a dose of vitamin D taken long-term can cause side effects so, if you have self-medicated, it may be an idea to decrease to 400iu daily once you have finished what you have. Approaching the menopause can really put a lot of strain on the body generally so it is important to look after yourself well all the time!
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Georgia richardson — 16.06.2017 05:21
Looking forward to trying this !!
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Jennifer jolliffe — 14.06.2017 04:19
Look forward to trying this
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tricia — 15.04.2017 16:26
The back of my head at the base and neck really aches and feels stiff i also get vertigo is this due to failing hormones, im 54 the doc has given me hrt i haven't taken it yet, but do you think it will help?
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- Eileen — 18.04.2017 12:35
  Hi Tricia Yes, joint/muscle aches are very common in the menopause and often caused by falling oestrogen affecting the hydration of the joints. Are you drinking enough water as this can often help quite quickly. Going to see a Cranio-Sacral practitioner could be a good idea as they can often find out the root cause - your neck pain and vertigo could be related because of something simple such as a bone in the neck being out of line. HRT may help but it could depend on what is actually causing the pain, if it's not related to low oestrogen then it may not be of any benefit.
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Suzette — 10.04.2017 23:46
Oh Lord it's just awful the back of my neck is in constant pain nothing helps also my lower back, sometimes I swear my entire body hurts. I have to train my brain to handle all these pains in having it works sometimes. Im perimenopausal and it's so frustrating.
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- Eileen — 11.04.2017 11:55
  Hi Suzette, The fall in oestrogen levels can cause inflammation and stiffness in the joints and muscles. Be careful of your posture. Drinking heaps of plain water will help. Try Devil's claw herbal remedy along with Atrogel Arnica Topically too. However, let the doctor know as they can test your hormone levels to clarify what is going on for you.
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- tricia — 15.04.2017 16:23
  im the same its awful do you get vertigo feeling off balance with this too?
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- Trish. — 29.05.2017 01:25
  Yes I get vertigo a lot and now neck arm and shoulder burning pain.
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Tammy — 08.04.2017 21:56
I am 48yrs old I had a partial hysterectomy done in 2007. I am now going through the hot flashes and body aches. I have gained so much weight right now that I am so depressed. Reading your article has helped me understand that it isn't just me going through this. I was prescribed estroven and only on day two. Thanks for your information on drinking more water. Hopefully I will feel better soon.
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- Eileen — 10.04.2017 10:05
  Hello Tammy, I am glad the article has helped and I hope you feel better soon as well. If you have any further questions in the future do let me know.
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Mussarat — 08.04.2017 06:02
Thank You for information about menopause finish period 2yers ago,but suffering with painful heal joint ,sciatica,dehydration,palpitations, you name it suffering ,taking cal,magnesium supplement,drinking lots water morning the urine is dark yellow
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Totlyn Bowman — 01.04.2017 12:28
Left shoulder blade pain 53years no period for a year now pains goes to the elbow sometimes down to the palm of hand sometimes electric shock feeling
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- eileen — 03.04.2017 09:44
  Hi Totlyn Joint and muscle aches and pains are really common in the menopause. Your symptoms could be caused by changes in the spine due to the hormonal fall. I would suggest going to see a Chiropractor who can check to see if anything is out of line or if you have a trapped nerve. In the meantime you may find the Devils Claw helpful.
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Gillian Bradley — 27.03.2017 10:15
Hi i am 55 and not had a period since last June , My knees hands and ankles are painfull at the moment . Shoulders are not too bad but i do get aches in them .. I had half a knee replacement 2 years ago which has done nothing. I cannot take asprin and most inflammatory meds have asprin in them . Well my Dr said all of them have so i am struggling at the moment . I dont no what to do .x
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- Eileen — 27.03.2017 12:46
  Hi Gillian Sorry to hear that you are struggling right now. Try taking a magnesium supplement to help relax muscles. Make sure that you are drinking plenty of plain water throughout the day and avoid high salt foods and caffeine, as these can trigger symptoms. Another option is the herbal remedy Devil's Claw to ease inflammation and this can be taken along with a magnesium supplement. I hope this helps.
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Kylie — 21.03.2017 10:51
I have had peri menopause and now menopause since 38 yrs I'm now 45, I feel I'm aging so quickly I have had every symptom and now to top it off creaky sore knees, creaky more than sore. My fingers ache, I feel I'm not going to live till old age, as I feel 70 yrs old now
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- Eileen — 21.03.2017 13:25
  Hello Kylie, Are you drinking plenty of plain water through the day?
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