The Forgotten Symptom: Joint Pain and Stiffness in Menopause

When we think of menopause, most people picture hot flashes, mood swings, or maybe even weight gain. But joint pain? That one often catches women by surprise. It's one of those "forgotten symptoms"—something that creeps in slowly, often chalked up to aging or overdoing it at the gym.

But if you're waking up stiff, achy, or feeling like your body is suddenly betraying you, you’re not alone. And you’re not just getting old—you’re going through a hormone shift that’s impacting your joints.

Let’s talk about what’s really going on—and how you can feel better.

Why Joint Pain Happens in Menopause

The culprit behind those creaky knees and stiff fingers? Estrogen—or rather, the drop in estrogen that happens as you move through perimenopause and menopause.

Estrogen is known for its role in reproductive health, but it also plays a big part in:

• Reducing inflammation

• Supporting collagen production

• Maintaining joint and muscle flexibility

• Protecting bone health

As estrogen levels decline, inflammation can increase, cartilage may begin to break down, and your body loses the natural “lubrication” that helped your joints feel fluid and pain-free.

What It Feels Like (And Why It’s Often Misdiagnosed)

Many women report:

• Morning stiffness that takes longer to shake off

• Swollen fingers, knees, or ankles

• Aches after sitting or standing too long

• Sharp or dull pain in joints that weren’t an issue before

• Trouble with grip strength or coordination

Unfortunately, joint pain often gets brushed off—either by medical professionals or by ourselves—as "just getting older" or early signs of arthritis. But if it’s coming on in your 40s or early 50s and you’re noticing other hormone-related symptoms, chances are your joints are crying out for hormonal support, not just ibuprofen.

Natural Ways to Support Your Joints Through Menopause

There’s good news—you can support your body naturally and get relief. Here are my favorite strategies that I use myself and recommend to clients:

1. Anti-Inflammatory Foods Are Your Friend

Eating foods that reduce inflammation can help ease joint pain and protect tissues.

• Focus on: wild salmon, leafy greens, berries, turmeric, olive oil, flaxseed, ginger

• Avoid or reduce: processed foods, sugar, refined carbs, alcohol

  
  

2. Hydrate Like It’s Your Job

Joints need hydration to stay cushioned and move smoothly. Aim for half your body weight in ounces of water each day.

3. Move—But Don’t Overdo It

Low-impact exercise keeps joints mobile and supports muscle strength around them. Think:

• Walking

• Swimming

• Yoga or Pilates

• Light resistance training

Rest is important, but too much rest can lead to more stiffness.

4. Consider Collagen & Other Supplements

• Collagen peptides support joint tissue and skin elasticity.

• Omega-3s help reduce inflammation.

• Magnesium supports muscle function and reduces cramps and tension.

  
  

  And yes, I have a few natural go-to’s I recommend for my clients based on their full symptom picture.

  
  

5. Prioritize Sleep & Stress Relief

Chronic stress = chronic inflammation. Get serious about your wind-down routine, prioritize quality sleep, and explore natural mood and hormone support.

You Don’t Have to “Just Live With It”

If you’re struggling with joint pain, please know: this is not just aging, and you’re not stuck with it forever.

Supporting your body through menopause naturally is about tuning in, taking action, and giving your body what it needs to function the way it was designed to.

You're not broken—you're transitioning. And there’s so much you can do to feel like you again.

Free PDF: “The Menopause Joint Relief Guide”

Want a printable cheat sheet with:

• The best foods for inflammation

• A 5-day sample anti-inflammatory meal plan

• My favorite supplements for joint relief

• Daily stretches to improve mobility

  
  

Get the Guide

Click here to grab your free Menopause Joint Relief Guide. Let’s get you moving freely again—without pain.