(World Menopause Day – 18 October)
Menopause is a natural stage of life, but it can bring more than just hot flushes and hormonal changes. Many women notice new or worsening aches, stiffness, fatigue, or muscle weakness during this time. What’s less talked about is how these changes often relate to the musculoskeletal system and how physiotherapy can help.
Why menopause affects your muscles, joints, and bones
As oestrogen levels drop, it can influence almost every tissue in the body, not just the reproductive system. Oestrogen helps protect bone density, maintain muscle strength, and reduce inflammation. When levels decline, several things can happen:
- Joint pain and stiffness become more common (especially in the neck, shoulders, hands, and knees)
- Muscle mass and strength naturally decrease (a process called sarcopenia)
- Bone density can decline more quickly, increasing the risk of osteopenia and osteoporosis
- Tendon health can be affected, making tendon pain or overuse injuries more likely
- The risk of developing frozen shoulder (adhesive capsulitis) increases, particularly in perimenopausal and menopausal women, as hormonal changes can impact connective tissue flexibility
In fact, research suggests that up to 70% of women in perimenopause experience some form of musculoskeletal pain.
How physiotherapy can help during menopause
Physiotherapy can play a key role in maintaining strength, mobility, and confidence during and after menopause. Here’s how:
🏋️♀️ Strength and resistance training
Tailored exercises help preserve muscle mass, improve posture, and protect joints. They also support bone health by applying safe, progressive loads that stimulate bone growth.
🦴 Bone-loading and impact exercise
Guided weight-bearing exercise is one of the best ways to slow down bone loss and reduce the risk of osteoporosis-related fractures.
🤸♀️ Mobility and flexibility work
Gentle stretching, mobility, and Pilates-based movement can help reduce stiffness and improve joint function, making everyday movement easier.
⚖️ Balance and coordination training
As bone density decreases, balance becomes even more important. Physiotherapy can help reduce your risk of falls and improve stability.
🧘♀️ Mind–body connection
Physio-led yoga, breathing, or relaxation exercises can help with fatigue, mood changes, and general wellbeing, supporting both mental and physical health during menopause.
Supporting you beyond the physical
Menopause is a whole-body transition. It’s not just hormones or just in your head, and you don’t have to accept pain or stiffness as part of getting older.
At The Physio Lounge, our physiotherapists take a holistic approach to help you move better, build strength safely, and feel more like yourself again. Whether you’re managing new joint pain, recovering from injury, or simply want to stay active and confident through menopause, we’re here to help.
When to get help
If you’re noticing:
- Persistent joint or muscle pain
- Reduced strength or balance
- Stiffness that’s affecting daily life
- Shoulder pain or limited movement
- Concerns about bone health or posture
…it’s worth speaking with a physiotherapist. Early intervention can make a huge difference in keeping you strong, mobile, and pain-free.
This World Menopause Day (18 October)
Let’s keep the conversation open.
Let’s move, strengthen, and support women through every stage. 💪🌿
If you’d like to talk to one of our team about how physiotherapy can support you during menopause, get in touch: hello@physiolounge.co.uk / 0800 368 9775
