Menopause Joint Pain: How Movement May Help

You get out of bed and your knees feel like they belong to someone twenty years older. Your fingers are stiff when you make the packed lunches. Your hips ache after sitting through a school play. Nothing has happened, no fall, no injury, and yet everything creaks. If you are in your 40s or 50s, that could be menopause joint pain, and you are far from alone. I coach a lot of women at this stage of life in Archway, and achy joints are one of the things they mention most. Here is what is generally understood about it, how sensible movement may help, and when you should get it checked.

What is menopause joint pain?

The NHS lists joint pain and muscle aches among the symptoms of menopause and perimenopause. Its general joint pain page also names menopause and perimenopause as one possible cause of aching joints. It often shows up as:

• Stiffness first thing in the morning that eases as you move
• Aches in the knees, hips, shoulders, hands or feet
• Feeling sore after sitting still for a while
• Old niggles that seem louder than they used to

I am a coach, not a doctor, so I cannot tell you what is causing your aches. Joint pain has plenty of causes, including osteoarthritis, which becomes more common from mid-life, and inflammatory conditions that need proper treatment. That is why the first step is always the same: if joint pain is new, persistent or getting worse, speak to your GP. They can talk you through treatment options for menopause symptoms too.

When to see a GP straight away

The NHS joint pain page says to see a GP if pain affects your daily activities or sleep, keeps coming back or getting worse, has not improved after 2 weeks of home treatment, or if your joints stay stiff for more than 30 minutes after waking. Get urgent help from your GP or NHS 111 if the skin around a joint is hot and swollen, or if you have joint pain and feel generally unwell or feverish.

Long morning stiffness on both sides of the body is worth mentioning specifically, because it can point to something other than menopause.

How movement may help menopause joint pain

When everything aches, resting feels like the right thing to do. But for most people with general aches, keeping joints moving tends to help more than sitting still. The NHS page on things you can do for menopause recommends regular exercise, including weight-bearing activity, and the joint pain page says not to stop moving a sore joint completely.

Here is how I think about it with clients:

• Muscles are shock absorbers. Stronger thighs and glutes take load off knees and hips.
• Motion keeps joints comfortable. Joints often feel better when they move through a comfortable range every day.
• Strength protects bones too. Bone density drops after menopause, which is another reason resistance training matters. My guide to perimenopause and strength training goes deeper on this.

A gentle routine for achy joints

Do this 3 times a week. It takes about 20 minutes. Pain during the exercises should stay mild (3 out of 10 or less) and settle within a day. If it is sharper or lasts longer, make the move smaller or skip it.

Part 1: Wake the joints up (5 minutes)

• Ankle circles, 10 each way, each foot
• Seated knee straightening, 10 each leg
• Standing hip circles holding a chair, 8 each way
• Shoulder rolls and arm swings, 30 seconds
• Make a fist and spread your fingers wide, 10 times

Part 2: Strength (12 minutes)

2 to 3 rounds, rest 60 seconds between rounds.

• Sit-to-stand from a chair: 8 to 12 reps. Push through the whole foot. Use a higher seat if knees grumble.
• Wall push-ups: 8 to 12 reps. Hands slightly wider than shoulders.
• Glute bridge: 10 reps, hold 2 seconds at the top.
• Band row or towel row: 10 to 12 reps, squeezing shoulder blades together.
• Calf raises holding a worktop: 12 to 15 reps, slow on the way down.

Part 3: Settle (3 minutes)

Slow knee hugs on your back, a gentle hip flexor stretch and some slow breathing.

On days when walking is the only thing you can manage, walk. Flat routes, good trainers and short, frequent walks are often kinder to joints than one long one. For more ideas, my post on exercising with joint pain has swaps for the moves that commonly hurt.

Small habits that may help

• Move little and often. Get up every 30 to 45 minutes when you are at a desk or on the sofa.
• Warm up longer. Give yourself 8 to 10 minutes before harder exercise rather than 2.
• Look at your shoes. Supportive trainers make a difference on hard London pavements.
• Protect your sleep. Poor sleep makes everything feel more painful, and night sweats do not help.
• Talk to a pharmacist or GP about pain relief that suits you, rather than guessing.

Where a bootcamp class fits

Many women at this stage worry that a “bootcamp” means jumping and pounding. Mine does not have to. Every exercise has an easier and harder option, and low-impact versions are always there. I would rather you do a slow, controlled squat to a box than a jump squat that leaves your knees sore for three days.

My SYP Built To Last class is functional strength for 35-plus, built around exactly the kind of moves above, with weights added gradually. If your hips and lower back are the stiffest bits, SYP Unlock focuses on mobility. And if you want a full week mapped out, my menopause workout plan shows how classes and home sessions can fit together.

FAQs

Can menopause cause joint pain?

The NHS lists joint pain among menopause and perimenopause symptoms. But joint pain has many causes, so get it checked by your GP, especially if it is new, worsening or comes with swelling.

Is it safe to exercise with menopause joint pain?

For most people with general aches, gentle strength work and walking are fine and may help. Check with your GP or a physio first if you have a diagnosed joint condition, a hot or swollen joint, or pain that wakes you at night.

Which exercises are best for achy joints?

Low-impact options such as walking, swimming, cycling and controlled strength exercises are usually a good starting point. The best one is the one you can do regularly without flaring things up.

Will HRT help joint pain?

That is a question for your GP. They can explain the options for treating menopause symptoms and whether they suit you.

Book your first class

If you want to get stronger without wrecking your joints, come and train with me. SYP Bootcamp is 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, and every exercise has a gentler option. Book your £15 class here or call or WhatsApp me on 07301 512215 to talk it through first. If you have a specific joint problem and want a closer eye on your technique, my injury-safe personal training in Archway might be the better fit later on.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.