Moving Well Through Menopause
Stiffness, Joint Pain & Flexibility in Menopause
Welcome to Module 5
Important Notice
The information in this module is provided for general educational purposes from a physiotherapy perspective. It is not intended to replace individual medical advice, diagnosis, or treatment.
Joint pain, stiffness and musculoskeletal symptoms can have many different causes. If you experience severe pain, swelling, unexplained joint symptoms or persistent symptoms that do not improve, please seek advice from your GP or a qualified healthcare professional.
The aim of this module is to help you better understand why joint stiffness can occur during menopause and how movement and gentle exercise may help support your body.
In this module we explore
In this module we will explore:
• why some women notice increased stiffness during menopause
• the role hormones can play in joint health
• why joints can feel stiff after periods of rest
• how gentle movement and mobility work can help
• practical ways to support flexibility and joint comfort.
Why Do Joints Feel Stiffer in Menopause?
Many women notice that their joints begin to feel stiffer during midlife.
Common areas include:
• hips
• lower back
• neck and shoulders
• hands
• knees.
Hormonal changes during menopause can influence tissues throughout the body, including muscles, tendons and joints. Some women also notice that recovery from activity may feel slower than it once did.
Lifestyle factors can also contribute. Busy lives, long periods of sitting, poor sleep or increased stress can all influence how the body feels.
The Role of Movement
Movement is one of the most helpful ways to manage joint stiffness.
Gentle mobility work can help:
• improve joint movement
• reduce feelings of stiffness
• improve circulation
• support muscle function.
Activities such as walking, Pilates, yoga or simple stretching routines can all help keep joints moving comfortably.
Watch the Module 5 Video
Managing Stiffness and Joint Pain in Menopause
In this video we explore:
• why stiffness can occur during menopause
• why movement often helps joints feel better
• simple ways to support flexibility and mobility
• how to introduce gentle mobility work into your day.
Flexibility and Mobility
Flexibility work does not need to involve long stretching routines.
Simple movements that take the joints through their comfortable range of motion can be very helpful.
Examples include:
• gentle spinal twists
• shoulder rolls
• hip mobility exercises
• stretching the backs of the legs
• chest opening movements to counteract forward posture.
These types of movements can help the body feel looser and more comfortable throughout the day.
STARTING WHERE YOU ARE
You do not need to begin with intense exercise to support your bones.
Starting gradually and building up over time is perfectly appropriate.
Examples of simple ways to support bone health include:
• regular walking
• incorporating strength exercises two to three times per week
• gradually introducing impact activities if appropriate for your body
Consistency is far more important than intensity.
Many women report increased joint stiffness or aches during menopause.
Emerging research suggests that hormonal changes may influence the way connective tissues such as tendons and ligaments behave.
Joint discomfort may also be influenced by factors such as sleep quality, stress levels, activity levels and muscle strength.
Research supports the role of regular movement, mobility work and strength exercise in helping to maintain joint health and reduce stiffness.
Gentle, consistent movement is often more beneficial than long periods of rest.
What the Research Says
Many women notice increased joint stiffness, aches or reduced flexibility during menopause.
Emerging research describes something called the Musculoskeletal Syndrome of Menopause (MSM). This term is used to describe the range of musculoskeletal symptoms that can occur during midlife as hormone levels change.
These symptoms may include:
• joint stiffness
• muscle aches
• tendon pain
• reduced flexibility
• reduced muscle strength
• increased risk of conditions such as frozen shoulder or tendon-related pain.
Changes in oestrogen levels can influence the behaviour of muscles, tendons, ligaments and connective tissues, which may partly explain why some women notice new aches or stiffness during this stage of life.
Research also suggests that regular movement, strength training and maintaining muscle health can play an important role in supporting musculoskeletal wellbeing during menopause.
While stiffness and aches can be common, gentle movement, mobility work and strength training can often help the body feel more comfortable and resilient.
The concept Musculoskeletal Syndrome of Menopause (MSM) has been discussed in research by Dr Vonda Wright, an orthopaedic surgeon who specialises in musculoskeletal ageing in women.
Physio Insight
From a musculoskeletal physiotherapy perspective, many of the symptoms women notice during menopause relate to how muscles and tendons respond to load.
Tendons and connective tissues can become more sensitive to sudden changes in activity levels, which means that periods of doing very little followed by doing a lot can sometimes trigger pain or stiffness.
Gradually building strength and keeping joints moving regularly can help tissues adapt and remain resilient.
Small, consistent movement throughout the week is often more helpful than occasional intense activity.
Many women feel that stiffness means something is wrong with their joints.
In many cases, stiffness simply reflects how the body is responding to changes in hormones, activity levels and daily demands.
Regular movement, strength work and mobility exercises can often make a significant difference to how joints feel.
The goal is not perfect flexibility, but helping the body move comfortably and confidently.
REFLECTION
Take a few moments to reflect on this module using your workbook.
You may wish to consider:
• which areas of your body feel most stiff
• when you tend to notice stiffness the most
• what types of movement help you feel better.
Small, regular movement throughout the day can often make a meaningful difference.
Module 5 Workbook
Take a few moments to reflect on this module using your workbook.