During perimenopause and menopause, it’s not uncommon to feel like your body is suddenly working against you. Alongside hot flushes, mood swings and sleep disruption, many women also begin to notice joint pain, body stiffness and an overwhelming sense of fatigue. It can feel like everything just aches.
So, what’s really going on – and more importantly, what can help?
What is Menopause Joint Pain Fatigue?
Menopause joint pain fatigue refers to the combination of muscle and joint discomfort alongside a deep, persistent tiredness – often experienced as part of the hormonal changes during menopause.
This isn’t just the odd ache here and there. It’s a full-body sense of stiffness, soreness and low energy that doesn’t always improve with rest. In fact, research shows that nearly 40% of women aged 45–65 experience some form of menopause-related joint pain. Commonly affected areas include the knees, shoulders, neck and hands – but any joint can be involved.
Many women also report feeling like they simply don’t recover from activity as easily, or that they’re more prone to foot pain, niggles, and even issues like frozen shoulder.
What Causes It?
The main culprit? Falling oestrogen levels.
Oestrogen isn’t just about reproductive health – it also plays a key role in maintaining the soft tissues that cushion and support your joints. This includes cartilage, muscles, ligaments, and the synovium (a soft lining inside the joint). These tissues are packed with oestrogen receptors, so when hormone levels drop, it can cause inflammation, stiffness and discomfort.
This hormonal shift also affects how well your body repairs itself, leading to slower recovery times and that familiar menopausal fatigue.
Sometimes, these symptoms overlap with conditions like fibromyalgia (which causes widespread pain and tiredness), or rheumatoid arthritis. That’s why it’s always worth speaking to a healthcare professional to be sure.
What Does Menopausal Joint Pain Feel Like?
It varies from person to person. Some women describe a dull, dragging ache. Others feel sudden, sharp twinges or a deep stiffness that lingers throughout the day. Joints may feel sore, muscles might be tight, and it’s not unusual to feel pain even at rest.
You might also notice:
- Morning stiffness that eases as the day goes on
- Joint swelling or sensitivity to touch
- Worsening pain after exercise or long periods of inactivity
These symptoms may affect your knees, shoulders, fingers, or spine – and in many cases, contribute to other common complaints like foot pain, frozen shoulder, or general menopause aches and pains.
What Can Help?
There’s a lot you can do to manage and reduce symptoms – and it often starts with understanding your body and giving it the right kind of support.
Move Smart with Pilates Therapy
Movement is one of the best ways to keep joints mobile and muscles strong. Pilates therapy offers a gentle, low-impact way to improve flexibility, build strength, and support the joints – all while helping manage fatigue. It’s particularly helpful for women during menopause, as it focuses on control, breathing and posture.
Tailored Physiotherapy Support
Physiotherapy offers targeted treatment for joint pain and stiffness, including:
- Knee physiotherapy for common issues like swelling or pain going up/downstairs
- Hands-on techniques to ease frozen shoulder
- Strengthening exercises for posture and joint support
- Soft tissue massage or dry needling to reduce tension and improve mobility
- Education on how to manage pain flare-ups or adapt your daily movements
This is a long-term, sustainable way to address discomfort at its source – not just mask it.
Try Heat, Ice & Simple Pain Relief
Hot compresses can soothe stiffness, while cold packs may help reduce inflammation (remember to avoid placing directly onto skin). Over-the-counter medications like ibuprofen can also be useful – just check in with your GP or pharmacist to make sure it’s safe for you.
Lifestyle Changes
From improving your sleep routine to tweaking your diet or adding gentle activity into your day, small changes can make a big difference. Some women also find that Menopausal Hormone Therapy, or Hormone Therapy Treatment (HRT) helps ease their joint symptoms, by replacing some of the oestrogen their body is missing.
You Don’t Have to Put Up With Menopause Joint Pain Fatigue
The aches, the fatigue, the joint pain – they’re common, but that doesn’t mean they’re something you have to live with. Getting the right support can help you move with more ease, reduce discomfort, and feel more energised in your day-to-day life.
Physiotherapy is a powerful tool in helping manage menopause joint pain fatigue, especially when tailored to your unique needs. Whether it’s knee physiotherapy to get you moving comfortably again, or pilates to strengthen and support your joints, expert guidance can make a real difference.
At True Physio, our experienced team supports women through all stages of their lives. We offer hands-on treatments, personalised exercise plans, and compassionate care that’s designed around your life – not just your symptoms. Our clinicians across all of our locations are here to support you to become pain-free.
If you’re struggling with aches and pains, let us help you take control. Whether it’s relief from foot pain like plantar fasciitis, support for a frozen shoulder, or long-term treatment for joint pain and stiffness, we’re here for you.
Book your appointment today and start feeling more like yourself again.