Does Menopause Cause Pain? How Can Physical Therapy Help?

You probably feel more muscular, tendon and/or joint pain in your 40s and 50s than you did in your 20s and 30s. But it may not be for the reasons you think.

‍

As women enter the ages of perimenopause (8-10 years prior to their final menstrual cycle) they may notice a myriad of subtle or not so subtle symptoms. One of which being an increase of musculoskeletal pain. In fact, the majority of menopausal women report muscle and joint aches as major symptoms of the transition. 

‍

The reason for this may have to do with the hormonal changes occurring in our bodies during this time. As estrogen and testosterone levels decline, we have a decline of the elasticity and durability of our soft tissues and an increase in proinflammatory factors, making our tissues more prone to overuse injuries. At the same time, women are losing approximately 0.5-1% lean muscle mass every year after age 30, experiencing a decline in protein synthesis needed to build muscle, and may be experiencing disturbed sleep leading to reduced energy and recovery.

‍

Fortunately, there are lifestyle changes we can make to improve the musculosketelal changes of menopause including improved nutrition, exercise, and stress reduction techniques. Increasing your protein intake to approximately 1 gram per kg of body weight (talk to your physician first before making dietary changes), beginning a weight training program with help of a professional to ensure form and progression are appropriate, and incorporating breathing and meditation techniques into your sleep hygiene routine.

‍

Physical therapists are uniquely positioned to help guide clients through a progressive exercise routine while addressing any pain or dysfunction that can pop up during the journey.

‍

As a Doctor of Physical Therapy and Menopause Coach, I have specialized training in helping women through the menopause transition. If you are experiencing pain and live/work in the Denver area, contact me at Activcore DTC to schedule an evaluation. I enjoy teaching people how to move from pains to gains, and how to grow their strength and fitness without injury.

‍

REFERENCES:

Ko, S and Jung, Y. Energy Metabolism Changes and Dysregulated Lipid Metabolism in Postmenopausal Women. Nutrients 2021, 13(12), 4556.

‍

Collins, B, Laakkonen E, and Lowe D. Aging of the musculoskeletal system: How the loss of estrogen impacts muscle strength. Bone 2019 June; 123.

‍

Kehlet SN, Willumsen N, Armbrecht G, Dietzel R, Brix S, Henriksen K, et al. Age-related collagen turnover of the interstitial matrix and basement membrane: Implications of age- and sex-dependent remodeling of the extracellular matrix. PLoS One 2018 Mar 29; 13(3).

‍

McCathy M and Raval, A. The peri-menopause in a woman’s life: a systemic inflammatory phase that enables later neurodegenerative disease. J Neuroinflammation 2020 Oct 23.

‍

‍Disclaimer:  The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.