by Abi Lipinski

If you’re reading this, chances are you’re experiencing some confusing menopause related changes in your body. Maybe your joints ache in ways they never did before, or you’re feeling weaker during activities that used to be easy. Perhaps you’re wondering if this is just “getting older” or if there’s something more going on. You’re not alone, and you’re not imagining it.

The Reality of Menopause: More Than Hot Flashes

When most people think about menopause, they picture hot flashes and mood swings. While these are certainly common experiences, there’s so much more happening in your body that often goes unrecognised and unaddressed.
Menopause officially begins after you’ve gone 12 consecutive months without a period, typically happening between ages 45-55. But the changes in your body can start much earlier during perimenopause, sometimes in your early forties.
Here’s what many women don’t realise: up to 70% of us experience muscle and joint pain during menopause. That stiffness you feel when you get out of bed, the aching in your back, or the tenderness in your tendons – these aren’t just signs of aging. They’re connected to the hormonal changes happening in your body.
Unfortunately, these symptoms are often dismissed by healthcare providers or attributed simply to getting older. This leaves many of us feeling confused, worried, and unsupported.

What’s Really Happening in Your Body

The declining oestrogen levels that mark menopause don’t just affect your reproductive system – they have far-reaching effects throughout your body, especially on your muscles, bones, and joints.

Your Bones Are Changing

Oestrogen plays a crucial role in maintaining your bone density. It helps regulate the constant process of old bone being broken down and new bone being built. When oestrogen levels drop sharply at menopause, this process becomes unbalanced – more bone is broken down than is rebuilt.
You could lose up to 10% of your bone mass in just the first five years after menopause. This significantly increases your risk of developing osteoporosis and experiencing fractures. Research suggests that 50% of postmenopausal women may develop osteoporosis.

Your Muscles Are Weakening

You might notice that you’re getting tired more easily during everyday activities like climbing stairs, lifting grocery bags, or carrying laundry. This isn’t in your head – it’s sarcopenia, the loss of muscle mass and strength that’s accelerated by declining hormones.
Oestrogen helps with muscle repair and growth. Without adequate levels, your muscles don’t recover as well from activity, and you gradually lose strength and power. This can affect your balance and increase your risk of falls and injuries.

Your Tendons and Joints Are Affected Too

Have you developed new aches in your Achilles tendon, shoulder, or heel? Are your joints stiffer than they used to be? Oestrogen also influences your tendons and the cartilage in your joints.
As hormone levels fall, your tendons may become less resilient and take longer to heal from injury. Your joints might feel stiffer and more painful. You may even develop conditions like frozen shoulder or plantar fasciopathy seemingly out of nowhere – women are twice as likely as men to develop frozen shoulder, and research suggests this may be linked to oestrogen withdrawal.

The Emotional Impact: Dealing with Uncertainty

One of the most challenging aspects of experiencing these changes is not understanding what’s happening or why. Many women describe feeling confused and worried when they develop new symptoms that don’t seem connected to menopause.
This uncertainty can be incredibly stressful. You might find yourself wondering:
• “Is this normal aging or something more serious?”
• “Am I going crazy, or are these symptoms real?”
These fears are completely valid. When you don’t have clear answers about what’s causing your symptoms, it’s natural to worry. Unfortunately, this uncertainty can make your pain feel worse and may cause you to avoid activities you used to enjoy, leading to a cycle where you become less active and your symptoms worsen.

What You Can Do to Feel Better
The good news is that there are proven ways to support your body through these changes and maintain your strength, mobility, and independence.

Discuss Hormone Therapy with your Doctor

Menopause Hormone Therapy (MHT), formerly called HRT, might be right for some women. Research shows it can help preserve bone density, reduce fracture risk, and may benefit muscle and tendon health. However, it’s not suitable for everyone, so have an honest conversation with your GP or a menopause specialist about whether it’s right for you. Also discuss if Creatine Monohydrate is right for you too

Take Care of Your Mental Health

Poor sleep and high stress can make pain worse and increase inflammation in your body. Consider incorporating:

• Mindfulness or meditation practices
• Good sleep hygiene habits
• Relaxation techniques
• Stress management strategies

Keep Moving – With Professional Guidance

Even gentle daily movement can make an enormous difference. Walking, swimming, yoga, or gardening can help reduce stiffness, manage your weight, and boost your mood, but knowing which activities are best for your specific situation and how to modify them as your body changes can be challenging.
Our physiotherapy team can help you identify the most beneficial activities for your symptoms and show you how to perform them safely. We can also teach you when to push through discomfort and when to rest, helping you stay active without making symptoms worse.

Strength Training Is Your Best Friend – But You Don’t Have to Go It Alone

Regular resistance training is one of the most effective things you can do for your bones, muscles, and joints during menopause. Weight-bearing and resistance exercises can help slow bone loss, maintain muscle mass, and keep your joints healthy.
But here’s the thing – not all exercise programs are created equal, especially during menopause. Your body has unique needs and limitations right now, and what works for your friend or what you see on social media might not be right for you.

This is where the JSSC’s physiotherapy team’s expertise becomes invaluable. We understand how hormonal changes affect your musculoskeletal system and can design a personalised exercise program that:
• Takes into account your current fitness level and any existing pain or limitations
• Progresses safely to avoid injury while maximising benefits
• Adapts as your body changes throughout your menopausal journey
• Addresses your specific symptoms, whether that’s joint stiffness, muscle weakness, or tendon pain

We’ll teach you proper form to prevent injury and ensure you’re getting the most benefit from every exercise. Plus, we can modify your program if you develop new symptoms or conditions along the way.

How Our Physiotherapy Team Can Help You Navigate Menopause

If you’re experiencing persistent joint pain, muscle weakness, or other musculoskeletal symptoms during menopause, professional physiotherapy assessment can be a game-changer. Our team specializes in understanding the connection between hormonal changes and musculoskeletal symptoms – we won’t dismiss your concerns or simply attribute them to “getting older.”

What Makes Our Approach Different

We Understand the Menopause Connection: Our physiotherapists are trained to recognize how hormonal changes affect your muscles, bones, joints, and tendons. We ask about your menopausal status as part of our assessment because we know it’s crucial for understanding your symptoms and developing effective treatment.

Comprehensive Assessment: We don’t just look at where it hurts. We assess how menopause might be contributing to your symptoms, examining your posture, movement patterns, muscle strength, and joint mobility. We consider your whole health picture, including your hormonal status, sleep quality, stress levels, and activity history.

Personalised Treatment Plans: Based on our assessment, we create individualised treatment plans that address your specific needs. Whether you’re dealing with frozen shoulder, plantar fasciitis, back pain, or general stiffness, we tailor our approach to work with your body’s current state and hormonal changes.

Manual Therapy Expertise: Our hands-on treatment techniques can provide immediate relief from joint stiffness and muscle tension while we work on longer-term solutions. This might include joint mobilization, soft tissue massage, dry needling, or other specialised techniques designed to address menopause-related musculoskeletal changes.

Safe, Progressive Exercise Prescription: We design exercise programs specifically for your condition, fitness level, and hormonal status. Our physiotherapists understand that your body may respond differently to exercise during menopause – tendons may need longer to adapt, muscles may require different approaches to strengthen, and bones need specific types of loading. We ensure you build strength and resilience safely without aggravating existing symptoms.

Education and Empowerment: We’ll help you understand what’s happening in your body and why. This knowledge is powerful – it can reduce anxiety, improve your confidence in managing symptoms, and help you make informed decisions about your health. We teach you self-management strategies, proper movement techniques, and how to adapt daily activities to reduce strain.

Longer-Term Perspective: We understand that menopause-related conditions may require modified approaches. For example, tendinopathy in menopausal women often needs longer recovery timelines and potentially slower rehabilitation progressions. We adjust our expectations and treatment plans accordingly.

Collaborative Care: We work closely with your other healthcare providers, including your GP and menopause specialists. If we think you might benefit from hormone therapy or other medical interventions, we’ll help facilitate those discussions.

Ongoing Support: Menopause is a journey that can span several years, and your symptoms and needs may change. We provide ongoing support, adjusting your treatment plan and exercises as your body adapts to hormonal changes.

When to Seek Our Help
Consider booking an assessment with our physiotherapy team if you’re experiencing:
• New or worsening joint pain or stiffness
• Muscle weakness affecting daily activities
• Tendon pain (Achilles, shoulder, heel, etc.) without clear injury
• Balance concerns or increased fall risk
• Reduced ability to perform activities you used to enjoy
• Persistent fatigue during physical activities
• Concerns about bone health and fracture prevention

What to Expect During Your First Visit
During your initial assessment, we’ll:
• Listen to your story and take your symptoms seriously
• Ask about your menopausal status and symptoms
• Conduct a thorough physical examination
• Explain how your symptoms might relate to hormonal changes
• Discuss your goals and concerns
• Develop a personalized treatment plan together
• Provide immediate strategies you can start using right away

You Don’t Have to Navigate This Alone
Menopause is a significant life transition that affects every woman differently. The musculoskeletal changes you’re experiencing are real, common, and manageable with the right knowledge and support.
Our physiotherapy team is here to support you through this transition. We understand the unique challenges menopause brings to your musculoskeletal system, and we’re committed to helping you maintain your strength, mobility, and confidence.
By working with our specialised team and taking proactive steps to support your health, you can navigate this transition with confidence and maintain your quality of life for years to come.
Your symptoms are valid, your concerns are justified, and you deserve care that recognises and addresses the full impact of menopause on your body. We’re here to provide that care and support you every step of the way.

Ready to take the next step? Contact The Jersey Sports & Spinal Clinic to book your comprehensive menopause-focused physiotherapy assessment. Let’s work together to help you feel strong, capable, and confident in your body again.