The Hidden Impact of Menopause on Your Muscles and Joints

If you've ever felt like your body is all of the sudden 90 years old—aching joints, stiff muscles, or sudden weakness—you’re not imagining it. It’s not just “getting older” or needing to stretch more. There’s actually a name for it: the musculoskeletal syndrome of menopause.

A recent article in Climacteric by Wright et al. (2024) sheds light on this overlooked part of menopause, and honestly, it’s something more women need to know about. So let’s break it down.

What Is the Musculoskeletal Syndrome of Menopause?

Menopause isn’t just about hot flashes and mood swings. It also affects our bones, muscles, joints, tendons, and ligaments—thanks to the sharp decline in estrogen. This can lead to:

✅ Joint pain (arthralgia) – Feeling stiff or achy, especially in the morning? Estrogen has an anti-inflammatory effect on joints, and without it, discomfort can set in.

✅ Muscle loss (sarcopenia) – That frustrating feeling of losing strength or noticing your body composition changing? Yep, estrogen plays a role in maintaining muscle mass, and when it drops, so does your ability to hold onto lean muscle.

✅ Bone density loss (osteoporosis) – Lower estrogen speeds up bone loss, making fractures and breaks more likely.

✅ Osteoarthritis progression – Less estrogen = more wear and tear on your joints, making arthritis more noticeable (or showing up for the first time).

But that’s not all. Research has also linked menopause to an increased risk of frozen shoulder, plantar fasciitis, and hip bursitis—three painful conditions that can make movement a struggle.

Why Is This Happening?

Estrogen is a powerhouse hormone that supports bone strength, muscle function, and joint lubrication. When levels drop during menopause, the effects start creeping in—sometimes subtly at first, but they can build over time. This explains why so many women suddenly struggle with mobility, pain, and even an increased risk of falls.

Frozen Shoulder (Adhesive Capsulitis)

Ever had that “I can’t move my arm” feeling? Frozen shoulder is a painful condition that severely restricts shoulder mobility and is four times more common in women between 40-60, particularly during perimenopause and menopause (Challoumas et al., 2020). The connection? Estrogen helps regulate collagen, and when levels drop, it can lead to excessive scar tissue buildup in the shoulder joint, making it stiff and painful.

Plantar Fasciitis

Heel pain in the morning? You’re not alone. Plantar fasciitis—inflammation of the thick band of tissue on the bottom of the foot—tends to spike in menopausal women. Research suggests estrogen plays a role in tendon elasticity and foot arch stability (Cauley et al., 2020). As estrogen declines, foot tendons and ligaments become less flexible, increasing stress on the plantar fascia.

Hip Bursitis

That nagging pain on the outside of your hip? Trochanteric bursitis (hip bursitis) is another common complaint among menopausal women, often linked to weakened gluteal muscles and reduced estrogen levels (Maricar et al., 2016). Less estrogen = more inflammation, making the bursae (fluid-filled sacs that cushion your joints) more prone to irritation and pain.

What Can You Do?

If you’re nodding along thinking, Yup, that’s me, the good news is there are ways to support your musculoskeletal health through menopause:

💪 Strength training – Muscle loss? Fight back with resistance training. Lifting weights, bodyweight exercises, or even adding a weighted vest to your workouts can help maintain strength and mobility. (*Psst—if you haven’t read my blog on why weighted vests are a game-changer for bone health, check it out here!)

🦴 Bone-boosting nutrition – Calcium, vitamin D, magnesium, and protein are all essential for keeping your bones strong.

🧘‍♀️ Movement matters – Yoga, Pilates, and mobility exercises can help prevent stiffness and keep joints healthy. Gentle stretching and targeted PT exercises can also help manage frozen shoulder, plantar fasciitis, and hip bursitis.

🔥 Hormone replacement therapy (HRT) – This isn’t for everyone, but for some women, HRT can help slow down or even prevent bone and muscle loss.

🎯 Targeted PT and coaching – If you’re struggling, working with a PT or coach who understands menopause can help you stay strong and functional through this transition.

The Bottom Line

Menopause is a full-body experience, and the musculoskeletal changes that come with it deserve just as much attention as the hormonal and emotional shifts. If your body feels different, you’re not crazy—it’s real, and it’s treatable. You don’t have to accept pain and weakness as your “new normal.” With the right strategies, you can move through menopause feeling strong, supported, and in control of your body.

Have you noticed any of these changes in your body?