Joint pain in perimenopause and menopause

Written by the Progyny Editorial Team. Reviewed by the Progyny Clinical Team - September 2026.

Peri/menopause (perimenopause and menopause) can cause many symptoms. A few are well-known - like hot flashes, night sweats, and vaginal dryness.

Did you know that peri/menopause may also lead to joint pain? In fact, it's estimated to affect 70% of us during the perimenopause transition. And the severity tends to get worse after menopause. Joint pain won't go away on its own, so let's go over some steps to help you manage it and feel better.

Why does peri/menopause affect joints?

During perimenopause, levels of the hormone estrogen fluctuate and eventually decrease. After menopause, estrogen levels remain low.

One of estrogen's lesser-known jobs is to help protect your joint and bone health. It does this by helping to:

• Reduce inflammation. We have estrogen receptors in our muscles, bones, joints, and connective tissue. When estrogen drops, that can contribute to joint pain.
• Keep joints lubricated. Estrogen helps maintain the fluid that lubricates our joints. If lubrication goes down, there may be more friction and pain.
• Protect against bone loss. Estrogen slows the breakdown of bones. With menopause, estrogen levels decrease and we may lose bone strength. This can increase the risk of fracture.

In all, low estrogen may make joints feel stiff, achy, or have shooting pain. Some people have decreased range of motion. The pain may be general or specific to certain joints, ranging anywhere from your feet to your neck.

Along with peri/menopause, it's common to have other issues that cause joint pain in midlife. These may include:

• Osteoarthritis
• Other inflammatory or autoimmune conditions
• Less time for physical activity
• Weight gain

What can I do to feel better?

Be sure to bring up any joint pain with your healthcare provider. They can help you identify other conditions or causes of your pain. Together, you can develop a care plan that may involve lifestyle approaches and other treatments.

Movement and strength

Strength and physical activity are so important - before, during, and after menopause.

• Resistance exercise strengthens muscles, helping take strain off your joints. This can be done at home, using your body weight or resistance bands.
• Weight-bearing activities strengthen bones, helping to slow age-related bone loss. Good options include dancing, running, tennis, aerobics, and stair climbing. For low-impact activities that are gentle on the joints, try walking, low-impact aerobics, and stair-stepping machines.
• Strength and cardio (heart-pumping) exercise helps you manage weight, reducing joint stress. Losing 1 pound of body weight removes 4 pounds of pressure on the knees.

A physical therapist or exercise specialist can help you get started. There are excellent videos online as well. Each week, aim for at least 2 days of strengthening activity and 150 minutes (about 30 minutes a day, 5 days a week) of heart-pumping movement.

Nutrition choices

Protect your bones and muscle by getting enough:

• Calcium, found in dairy, broccoli, kale, and supplements. Your body cannot absorb it all at once, so try to get it over a few servings (or 2 doses of a supplement) a day.
  • Age 19 to 50: 1,000 mg a day
  • Age 51 and over: 1,200 mg a day
• Vitamin D, found in fatty fish (like salmon, tuna), supplemented dairy, and supplements. Vitamin D helps your body absorb calcium.
  • Age 19 to 70: 600 IU a day
  • Age 71 and over: 800 IU a day
• Protein, found in nuts, soy legumes, eggs, fish, and lean, non-processed meat. Protein helps preserve muscle.
  • Calculate your protein needs here

Menopause hormone therapy

Menopause hormone therapy (MHT) helps restore estrogen, which may help muscle and joint discomfort. In addition, MHT is the most effective treatment for hot flashes and night sweats. Managing those symptoms can help you sleep and feel better, giving you more energy for movement and exercise.

MHT isn't right for everyone, so ask your provider what's recommended for you.

Pain management strategies

Work with your provider on a plan for managing your pain. You deserve to keep up your hobbies, exercise, and daily routine without pain getting in the way.

Strategies will be personalized to your needs, and may include:

• Over-the-counter medicine such as acetaminophen (Tylenol®) or ibuprofen (Advil®, Motrin®)
• Prescription-strength medicine
• Ice and heat

You may also wish to ask your provider about:

• Anti-inflammatory foods: Studies haven't shown that specific foods improve joint pain. But balanced eating offers many benefits and may help reduce inflammation. The Mediterranean eating style is one great approach. It focuses on minimally processed, nutrition-rich foods.
• Supplements: Research does not generally support supplements for joint pain. However, they may help some people. Ask your provider about brands, the recommended dose, and interactions with anything else you take. This is extra-important since supplements are not regulated the way other medicines are.

Seeking support

Dealing with pain is frustrating. When it's layered on top of peri/menopause, it may feel even trickier to manage.

You have support. Reach out to your provider and your Progyny Care Advocate for guidance. We're here to listen, suggest education, and provide 1:1 support for your menopause journey.

Explore related:

• Protecting your musculoskeletal health as you age
• Menopause hormone therapy: Is it right for me?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.