Join health in menopause - the OW and why!
Why your joints feel sore in menopause – and what you can do about it
Aching joints. A stubborn frozen shoulder that means you can’t do up your bra strap. That annoying tennis elbow that makes carrying the shopping impossible. Sore knees that hurt when you walk. Plantar fasciitis that means you almost collapse when you get out of bed…….
If you’re in your 40s, 50s or beyond, these aches aren’t just part of getting older and they’re certainly not in your head, they’re very real and are asurprisingly common symptom of menopause that most women are never told about in fact ACL injuries are between 2-8 times higher in women than in men. So many women think their joint pain means:
They’re “getting old”
They’ve injured themselves
They should stop exercising
They must just “push through”
But joint pain is one of the most under-recognised menopause symptoms. Up to 40–60% of women experience it, yet almost none are warned in advance. Understanding the root cause is the first step toward getting relief - read on!!!
Frozen shoulder can be absolutely debilitating. It’s very common amongst my clients.
Why do declining oestrogen levels affect our joints???
In a nutshell, oestrogen plays a major role in the production of collagen, in keeping our tendons strong and in helping to maintain the elasticity, hydration and strength in our fascia tissue. As our oestrogen levels decline, our collagen levels fall (we lose up to 1/3 of our collage in the first 5 years of menopause ) and our tendons and fascia tissue are left unsupported. Three huge consequences which make for debilitating joint pain.
Why is our fascia tissue so important???
Fascia is the intricate web of connective tissue that wraps around every muscle, bone, organ and nerve in your body. When it’s smooth and hydrated, you move well (thank you oestrogen). When it becomes stiff, dehydrated or sticky, everything feels tight, creaky, or painful. It is living tissue with nerves and, as it receives less oestrogen, it starts to thicken which also causes stiffness and less flexibility in our joints.. Declining oestrogen levels mean that the fascia is no longer able to protect us to the degree it used to and the result is the fascia is more reactive to inflammation, slower to recover after stress and more prone to stiffness which translates to less joint lubrication, less tendon elasticity and slower recovery.
It’s not just about the fascia tissue though…..
All our joints have oestrogen receptors in them so the decline in oestrogen also means that our lymphatic vessels change, our blood vessels lose elasticity (therefore less oxygen is delivered to our cells) and that toxins hang around for longer. Sleep issues often also occur in menopause and all these factors have an impact on joint and muscle health as well as impacting the inflammation levels in our body (and remember the fascia is now weaker so is more reactive to this inflammation) which leads to an increase in cortisol levels. Hello increased stress.
Frozen Shoulder & Tennis Elbow in Menopause
Two of the biggest complaints I see:
Frozen Shoulder
Often appears suddenly and progresses through phases of pain, stiffness and “thawing.” Oestrogen decline affects the capsule of the shoulder and the quality of the fascia, increasing inflammation and reducing mobility. Suddenly simple tasks like doing up your bra or brushing your hair are absolutely impossible.
Tennis Elbow
This is not just a sports injury! In menopause it can happen from everyday tasks because tissues are more sensitive, less pliable and slower to repair. It is incredibly painful and really impinges on every day life ( I know, I had it for about a month and I’ve never known such pain!)
If you do alot of sport and that’s your happy place - don’t give up, movement is essential…..just a different type.
The W.H.O. categorised ageing and health is ‘Healthy ageing is the process of developing and maintaining the FUNCTIONAL ABILTIY that enables well being in old age’ and that’s what we need to work on and make adaptations to in menopause. It’s not just about the gym, it’s about good physical well being.
It’s not simply ageing, it’s a biological change to your tissues
The perimenopause transition changes how our muscles and joints work. The ratio of type 2B muscles fibres (those responsible for power) change in their structure and function (the size and number of our mitochondria also reduces) but our type 1 muscle fibres actually increase (responsible for endurance) The chronic pain that join issues bring can dramatically increase our cortisol levels and the increases the inflammation in our bodies - which increases the joint pain. You can become trapped in a vicious circle so here’s how you can lessen the pain through a few simple lifestyle changes:
LIFESTYLE CHANGES TO ADAPT TO FIGHT AND DECREASE MENOPAUSAL JOINT PAIN
SLEEP
As always, easier said than done but sleep plays a massive role in our body’s healing and restoration process. If you can realign your circadian rhythm and manage your sleep then you will see a huge change in how your body manages to reduce inflammation and heal itself. For help with this please contact me privately
2. DIET
Acidic and inflammatory foods (processed) are a big no no if you are suffering from joint pain. You need 80% alkaline diet as a starting point for muscle and joint repair and definitely make sure you have enough calcium in your diet (RDA 1200mg) Calcium is a neuro transmitter to the muscles to help them relax and contract. Magnesium is also great for muscle relaxation (RDA 400mg)
3. ANTI-INFLAMMATORY FOODS
Switching to the mediterranean diet is a perfect starting point! You can take a C-reactive protein test that will asses the inflammation in your body but think
whole grains
Fatty fish
Leafy greens
fiber
Vitamins E, C, Beta Carotene
4. CITRUS
Citrus fruits reduce inflammation in the liver so they should become a standard part of your day and really are non-negotiable!!! Their vitamin C and limonin content is also a key ingredient for collagen renewal which also helps to protect your joints.
Add lemon slices to your water, to your salad, to your GnT!!
5. EVOO
Extra Virgin Olive Oil contains oleocanthol which is the same component as ibuprofen! It binds to the oestrogen receptors and joints to help to keep your joints lubricated and it also helps to manage the inflammation.
Make sure you buy a good quality one!
6. GREEN VEG
Realistically, you need to be consuming around 2 cups of green veg a day. Start your day with a green smoothie made of spinach, celery, cucumber and apple and you’re well on your way! The folate. magnesium and B-vitamins are all great nutrients to help with joint pain and folate in particular helps metabolic your amino acids.
7. BEANS
Beans are very high in protein which will help with muscle growth and recovery. They are also high in lycene which is vital for collagen renewal (nb. you also need vitamin c and iron in order to make collagen)
8. VITAMIN C
The RDA for vitamin C is 60-100mg. Tendon healing is greatly increased by vitamin C because it is vital in order to make type 1 collagen fibres. It is also a powerful antioxidant because it is one of the few nutrients that can cross the gut wall into the body. An easy way to increase your vitamin C is by juicing every day. Fill that glass with fruit (make sure you leave the fibre in where possible to slow the sugar rush)
9. OMEGA 3
Omega 3 is a powerful anti-inflammatory so it greatly helps reduce damage to joint membranes. Its absorption relies on a healthy liver but it also aids the emulsification of vitamin E which offers a strong defense against free radicals which damage cells.
10. LOSE WEIGHT
Carrying excess weight puts a huge strain on your joints - particularly on your knees. Losing weight will also take a lot of stress off the heart which will improve overall health.
11. EXERCISE
It’s time to be realistic! Bouncing around in aerobic classes isn’t going to work anymore!
Go low impact for at least 6 weeks. We need to get nutrients and oxygen in to the stiff, swollen joints. We need to improve the flow of the lymphatic system and improve drainage and therefore improve blood flow so swimming, walking, rebounding (love that!!!) It will also help lower your blood pressure.
Warming up is exceedingly important - use a heat pad if needed but oxygen is delivered more efficiently when the muscles are warm and it will improve your mobility. Go for a full range of motion and try dynamic stretching.
Strength training 2-3 times a week ladies! Strengthen your joint tissue, improve your bone density, make sure you rest in between. Use poles for walking, use resistance bands and loops.
Stretch daily to improve flexibility. Think full body - lower back, hips, knee joints. Use your full range of motion.
Grounding - this is walking barefoot and being in touch with the earth. It has been shown that the electrons from earthing have an anti-inflammatory effect because they reduce the free radical activity which can cause inflammation (electrons are like anti-oxidants)
12. LYMPHATIC MASSAGE
The lymphatic system is a 2nd circulation system in our bodies (a bit like the blood vessel structure) It carries away fluid and waste products from our tissues so plays a huge role in our immune system. It is also vital because it carries free fatty acids ie. omega 3, and the fatty soluble vitamins A, D, E and K. It plays a key role in moving progesterone around the body and is critical for healing and repair. It can become sluggish in perimenopause so a lymphatic massage will give it a good clear out and set you up again.
The Takeaway
Joint pain in menopause is common, real and absolutely linked to hormonal changes especially the effect of declining oestrogen on fascia. You’re not imagining it, and you’re not “falling apart.”
With the right support: strength training, anti-inflammatory foods, mobility work and, where appropriate, HRT you can dramatically improve how your body feels and moves.
Menopause isn’t the end of feeling strong and pain-free.
It’s the start of understanding your body in a new way and supporting it with what it needs now.
For any extra help or advice, please DM and we can set you up on a new routine to tackle the pain you’re feeling today but don’t need to be feeling tomorrow. It’s debilitating and can lead down to a downward spiral.