1. Frozen Shoulder
Frozen shoulder is one I get asked about a lot, yet it’s rarely associated with menopause. The condition happens when the capsule around the shoulder joint tightens, becomes inflamed, and sometimes even feels hot to the touch. One day you can brush your hair, reach up to a shelf or fasten your bra without a second thought – and suddenly, everything becomes painful or almost impossible to manoeuvre.
Why does this happen? Falling oestrogen levels cause the connective tissues around joints to lose flexibility. This makes the area more prone to irritation, strain and, ultimately, frozen shoulder.
In perimenopause and menopause, this tends to appear gradually rather than overnight. The good news is that it does resolve, but the process can be slow. The key is to keep the joint moving gently every day to maintain mobility.
2. Clicking or Popping Joints
Typing away happily when suddenly your finger joints start clicking? Standing up after sitting and hearing your hip or knee pop? This can feel worrying, but most of the time it’s not a sign of joint damage.
These noises are usually caused by changes in tendon tension. Tendons – those fibrous strands connecting muscle to bone – need to stay flexible. But as they dry out and tighten (another gift from declining oestrogen), their movement over joints becomes less smooth, creating those familiar clicks and pops.
Occasionally you might notice mild pain or swelling, and if that’s the case, it’s worth getting checked by your GP. Otherwise, it’s more nuisance than problem.
3. Trigger Finger or Thumb
Trigger finger or thumb is another common one. You might be picking up a cup of tea or holding a pen when suddenly your finger locks in place – only to pop back into position a moment later.
Again, the culprit is tendon dryness, inflammation and reduced flexibility due to hormonal changes. When the tendons can’t glide smoothly, the joint can momentarily “stick”.
4. Bursitis
Bursae are tiny fluid-filled sacs that cushion your joints and prevent bones from rubbing painfully against each other. During perimenopause and menopause, these sacs can shrink and become irritated more easily as the fluid dries out.
The result is localised pain – often in just one joint, such as the knee, elbow or a finger. Unlike some other menopausal symptoms, bursitis tends to be very specific to one area rather than widespread.
5. Tendonitis
Tendonitis is another issue that becomes more common. I developed this myself during menopause, and it took quite a while to resolve. When tendons become stretched, irritated or inflamed, they can take a long time to heal.
This can affect the elbows, shoulders, wrists and thumbs. In my case, it was my wrist and thumb joint, which made picking things up very uncomfortable (thankfully it wasn’t my writing hand!).
Everyday tasks – lifting, climbing stairs, typing – can suddenly become surprisingly painful.
What Can You Do to Help?
Thankfully, there’s a lot you can do to support your joints through the menopausal transition. Here are a few things I suggest you try:
Gentle Daily Movement
Movement is essential but keep it gentle. You don’t want to irritate the joint further. Try:
- Light stretching
- Low-impact cardio
- Range-of-motion exercises
These keep joints supple and tissues flexible — and they work brilliantly as preventative care if you’re just entering perimenopause.
A morning and evening stretch routine can make a world of difference. YouTube is full of brilliant, guided options.
Hydration & Nourishing Foods
Dehydration plays a big part in symptoms like bursitis and tendonitis, so keep your water intake up.
Focus on anti-inflammatory foods such as:
- Oily fish or fish-oil supplements
- Colourful fruits
- Leafy greens
- Nuts and seeds
And remember: your protein needs increase in perimenopause and menopause. With muscle loss (sarcopenia) becoming more common, getting enough protein helps maintain muscle strength — and strong muscles protect your joints. Aim for a little protein at each meal.
Professional Support
A physiotherapist or chiropractor can:
- Assess what’s going on
- Provide hands-on treatments
- Design a tailored exercise programme
This can be a huge help, especially for persistent issues.
Supplement Support
Some supplements that may support joint and bone health during menopause include:
- Vitamin D and calcium/ magnesium – vital for bone strength
- Collagen supplements – available as bone broth powders or plant-based alternatives
- Arnica gel – great for localised joint discomfort
- Devil’s Claw – for general muscle aches
- Turmeric and ginger – natural anti-inflammatories
Everyone’s different, so choose what fits your lifestyle and needs.
When to See Your GP
If symptoms:
- are getting worse
- become constant
- or require daily pain medication
…it’s time for a check-up to rule out anything more serious.
Final Thoughts
Joint pain is such a huge topic, and today we’ve only scratched the surface. But I hope this helps you understand why these surprising joint issues appear in menopause — and what you can do to ease them.
I’d love to hear your experiences. What happened with your joints? What helped you the most?
Wishing you a lovely week and see you soon!
Here is another article you may find helpful:
Menopause aches and pains & how to ease them
The best foods for menopause joint pain
Stiffness, aches & sharp twinges: is it menopause or something else?
Looking for a treatment to relieve pain in conditions such as muscle aches or pains, stiffness, rheumatic pain or after sporting injuries?
