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Menopause Impacts Joint and Muscle Pain

Perimenopause, Menopause, and Musculoskeletal Pain

At OMNE Chiropractic, we believe patients are often the best teachers. Over the last six months I have noticed more and more women complaining of joint, muscle, and tendon pain that seemed to pop up our to nowhere. It has become clear that the common denominator are the hormone changes these women are experiencing as they transition through menopause.

It is no secret that menopause is associated with hot flashes, sleep disturbances, or mood shifts. However, that’s not what is driving these women to my clinic. Hormone changes in midlife can also affect joints, muscles, tendons, and recovery from injuries. It’s so important for women to understand how their bodies are changing and what they can do about it.

What Happens to Hormones in Perimenopause and Menopause?

During perimenopause (the transitional years leading up to menopause) and menopause itself, women experience declining levels of estrogen and progesterone. These hormones don’t just regulate reproductive health — they also play roles in:

  • Bone density (estrogen helps protect against bone loss and osteoporosis)
  • Muscle strength and recovery. Sarcopenia is the age related loss of lean muscle mass
  • Collagen production (which impacts tendon and ligament resilience)
  • Inflammatory response in the body

When estrogen levels drop, women may experience increased stiffness, slower recovery from workouts, and even new or worsening joint pain.

More often than not, women write off these symptoms as a normal part of aging rather than their body trying to tell them something is wrong.

How Hormone Changes Affect MSK Health

Here are a few ways these shifts can show up in day-to-day life:

  • Aches and Pains in New Places: Some women develop shoulder, hip, or knee pain they never had before.
  • Recurring Tendon Issues: Plantar fasciitis, tennis elbow, or stubborn Achilles tendon pain can flare more easily.
  • Slower Recovery: Workouts or even day-to-day activities might leave you feeling unusually sore.
  • Increased Risk of Osteoporosis:  Without estrogen’s protective effect, bones become more vulnerable to stress fractures.
  • Sleep Disruption Compounds Pain: We all feel worse when sleep is disturbed. The decrease in sleep quality during menopause can alter the perception of pain and slow tissue healing.

What You Can Do About It

The good news? Understanding these changes allows you to take proactive steps. Here are a few strategies:

  1. Strength Training is Essential

Resistance training helps maintain muscle mass and bone density. Even two sessions a week can make a significant difference. This is  why we put a gym in our new office, so we can help our patients feel confident and safely perform essential strength training movements for their aches and pains. 

2. Prioritize Recovery

Sleep and proper nutrition become more important than ever. These are the fundamentals of recovery that often get overlooked. Too often patients prioritize sauna, massage guns, cryotherapy. Other recovery options are secondary to sleep and nutrition.

3. Consider Lifestyle and Medical Interventions

    • Some women explore hormone replacement therapy (HRT) with their physicians.
    • Supplements like Vitamin D and calcium may support bone health.
    • Stress management practices (yoga, breathwork, meditation) help regulate the body’s inflammatory response.

4. Don’t Ignore Pain

If you’re experiencing joint pain or recurring injuries, seek care sooner rather than later. Chiropractic care, soft tissue therapy, and targeted rehabilitation can often help women stay active and avoid the downward spiral of inactivity → stiffness / deconditioning → more pain. 

5. Learn More 

Check out the long form YouTube interview with Dr Rachel Rubin to learn more about what inspired this blog post. If you are a bit more nerdy or enjoy reading more you can also check out a research article on The Musculoskeletal Syndrome of Menopause. 

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How Chiropractic Care Can Help Omaha Women in Midlife

At OMNE Chiropractic, we frequently see women navigating perimenopause or menopause who are surprised at how much their musculoskeletal system has changed. Our approach blends:

  • Chiropractic adjustments (spinal and extremity) to improve mobility and decrease stiffness
  • Rehab exercises designed for your stage of life, focusing on strength and stability
  • Shockwave therapy (Stemwave) for stubborn tendon pain that doesn’t improve rest
  • Movement coaching to help you keep moving safely and confidently

Our goal is simple: to help women in Omaha stay active, strong, and pain-free through every stage of life.

Final Thoughts

Perimenopause and menopause are more than “shitty sleep and hot flashes.” Hormonal changes have wide-reaching effects on muscles, joints, and recovery. But with the right knowledge and support, this doesn’t have to mean giving up the activities you love.

If you’re noticing new aches and pains, recurring tendon issues, or slower recovery, don’t just write it off as aging. We can help.

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