Arthritis in Midlife and Menopause
Menopause brings about many changes in a woman's body, some of which can be surprising and challenging. Some of the most common issues are musculoskeletal symptoms, including an increase in arthritis. While aging and menopause are natural processes, they don't have to mean a loss of mobility or enjoyment of life.
Dr. Vonda Wright introduced the term musculoskeletal syndrome of menopause, which describes the collective musculoskeletal signs and symptoms that result from the drop in estrogen during the transition from perimenopause to postmenopause. This syndrome includes musculoskeletal pain, joint stiffness (arthralgia), loss of lean muscle mass (sarcopenia), decreased bone density (increasing fracture risk), increased tendon and ligament injury, adhesive capsulitis (frozen shoulder), and cartilage fragility, which can worsen osteoarthritis. In this blog, I will focus specifically on the connection between menopause and arthritis and arthritis in midlife and menopause and beyond.
What is arthrtitis?
Arthritis involves degenerative changes in the joints that naturally occur as we age, and it can often be accelerated during menopause due to declining estrogen levels. I know many people feel upset when they receive an arthritis diagnosis, but I like to explain it this way to my clients: Just as we age on the outside, with visible signs like our hair turning gray and our skin losing elasticity and developing wrinkles, our bodies also age on the inside. I like to say that arthritis is just 'wrinkles on the inside.' The good news is that receiving an arthritis diagnosis doesn’t mean your condition will automatically worsen. With proactive steps, you can manage your pain and improve your quality of life.
Many of my patients who have been diagnosed with arthritis have been told that surgery is their only option, prompting them to rush into it. But I’m here to tell you that’s not necessarily true. Surgery isn’t the only path, and relief is possible. With the right approach, you can remain active and continue doing the things you love.
Research supports trying conservative treatments (non-surgical options) first. Physical therapy, exercise, and lifestyle modifications can significantly reduce symptoms and improve joint function.
It’s also crucial to understand that pain isn’t always a sign of worsening joint damage. More often, it’s a result of increased inflammation—your body’s way of telling you to slow down. Think of pain as a "warning sign," indicating that you may need to modify, rest, or adjust the activity you're doing.
Being diagnosed with arthritis or hearing that your joint is "bone on bone" can feel scary and overwhelming. However, it doesn’t mean surgery is inevitable or that you need to become inactive. There are many things you can do to decrease symptoms while continuing to live an active life and doing things that bring you joy.
5 Things to Do if You Have Arthritis in Midlife and Menopause
Resistance Training: Decreasing estrogen is associated with loss of type II muscle fibers and decrease in power. We want to maintain as much strength and muscle as possible as we age. The more strength and stability around a joint, the better you will feel. The exercises you do should make you feel good, not increase pain. If something doesn’t feel right, modify the exercise or choose a different one. It’s important to listen to your body.
Control Inflammation: Proper sleep, stress management, and fueling your body with the right nutrition are essential. Include plenty of antioxidant-rich fruits and veggies, and ensure you’re eating adequate protein to build and maintain muscle. Staying hydrated is also very important for the health and lubrication of your muscles, tendon, and ligaments.
Stay Active - “Motion is Lotion” : If you’ve followed me for a while, you’ve likely heard this mantra—because it’s true! Movement keeps joints lubricated, reduces stiffness, and helps maintain strength. Don’t just focus on knee exercises if you have knee arthritis or hip exercises if you have hip arthritis, but full-body exercises are essential to staying strong and active. Incorporating low-impact exercises can help improve joint flexibility and reduce pain.
Maintain a Healthy Weight: Extra weight puts extra stress on the joints — especially weight-bearing joints like the knees and hips.
See a Physical Therapist: A physical therapist can prescribe personalized exercises tailored to your specific needs. The right exercise program can significantly reduce pain and improve function.
Arthritis, especially in midlife and menopause, can feel scary, but it doesn’t have to mean a reduction in activity or a future of chronic pain. With the right approach, including conservative treatment and lifestyle changes, you can continue doing what you love and remain strong and healthy.
Where to find help
If you’re dealing with arthritis or any other musculoskeletal issues and want a personalized, specific plan tailored to your needs, I’m here to help. As a physical therapist with 25 years of experience, I can guide you through a treatment approach that’s right for your body and your lifestyle. Reach out to me today to create a plan that helps you stay active, reduce pain, and keep doing what you love.
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