Menopause and Joint Pain
Menopause Joint Pain and Stiffness: Causes, Tests, and Relief
At Arcara in Massachusetts, we run targeted hormone panels, thyroid tests, and nutrient labs to identify what’s causing your joint pain. We then create a personalized treatment plan, combining hormone therapy, supplements, and sleep and nutrient support, to get you moving comfortably through menopause.
Reviewed by Kim Arcara, PMHNP-BC, MSN, October 2025
What Is Menopausal Joint Pain?
Joint pain caused by menopause can affect your hands, knees, hips, and shoulders the most. Lowering levels of estrogen disrupts your pain pathways and affects how tendons and cartilage feel.
Simple Steps for Relief:
- Eat protein at breakfast
- Drink water throughout the day
- Take a 10-minute walk in daylight
- Do 5 minutes of gentle movement daily
- Wind down before bed
Why Joint Pain Happens in Perimenopause and Menopause
Specialized menopause diagnostic testing can help identify which of the following factors are driving your symptoms:
Hormone Shifts:
Estrogen swings make pain nerves more sensitive.
Broken Sleep:
Night sweats and insomnia disrupt sleep, which can aggravate joint pain.
Inflammation Spikes:
Unstable blood sugar, alcohol, and processed foods worsen pain.
Low Nutrients:
Deficiencies in nutrients like vitamin D, iron, B12, or magnesium slow recovery.
Activity Mismatch:
Doing nothing can make you stiff, whereas overexerting causes flares.
Symptoms and Patterns to Watch
- Feeling “rusty” or stiff after sitting
- Weak grip or trouble holding things
- More pain after poor sleep or stress
- Sore hands, knees, hips, shoulders, or back
- Morning stiffness that lasts more than 30 minutes
- Hot flashes, night sweats, brain fog, mood changes
What if My Joint Pain Is Severe?
If you experience a fever or unexplained weight loss with your joint pain, or if pain worsens and lasts more than a few days, you may need medical attention. For those who’ve had joint pain since perimenopause started, it’s also advisable to talk with your doctor. Many options can help with menopause symptoms like joint pain; you don’t need to struggle through it.
When to Test and What We Check
If joint pain is disrupting your daily life, tests are a helpful first step. A blood test for menopause and other targeted labs include a thyroid panel, iron levels, B12, vitamin D, blood sugar tests, and hormone levels. Imaging is usually only suitable if there are concerns like sudden swelling, warmth, trauma, redness, or weight loss.
How to Treat Menopause Joint Pain
At Arcara, we help curate a week-by-week relief plan. We start with foundations that move the needle fast, then add targeted clinical steps based on what your body needs.
Foundations
Sleep Support: We help you improve sleep quality through cooling strategies, consistent routines, and treating night sweats when needed.
Steady Nutrition: Eating protein and fiber at every meal keeps blood sugar stable. Stable glucose means calmer joints and less inflammation.
Movement: Regular gentle activity helps reduce stiffness. We guide you on finding the right balance, enough to stay mobile without overdoing it.
Stress Management: We teach nervous system regulation techniques, breathwork, mindfulness, and tapping to help you manage stress daily.
Targeted, Personalized Clinical Steps
- Bioidentical HRT, when appropriate, helps us customize estrogen and progesterone based on your bloodwork and symptoms.
- Emotional wellness during menopause involves weekly check-ins and health coaching. Tailored educational videos guide you through nutrition and stress.
- Medical-grade supplements are personalized and shipped to your home to help fill nutrient gaps, such as vitamin D, iron, B12, magnesium, and omega-3s.
- Peptide therapy includes treatment to support metabolism, recovery, and hormonal balance as an add-on to your care plan.
HRT and Joint Pain
Depending on the type of bioidentical treatment used, there are differing advantages, expectations, and things to look out for.
| Pros | Watch-Outs | What to Expect | |
|---|---|---|---|
| Bioidentical estrogen (Estradiol compound creams/gels/pills) | Steadier hormone levels; these may reduce pain indirectly through better sleep and hot flash control | Takes time to find your optimal dose; we adjust based on how you feel | We customize dosing through regulated compounding pharmacies (Belmar, Olympia) |
| Bioidentical progesterone (oral) | Supports deeper restorative sleep; calms the nervous system | May cause morning grogginess in some women; we adjust timing or dose as needed | Usually taken at night, it can improve sleep, with pain relief that follows |
| Testosterone, if indicated (cream, oral, injection) | Can improve energy, muscle recovery, and overall resilience | Needs careful monitoring and symptom tracking | Injection supplies are shipped to your home if needed |
Important notes:
- Bioidentical hormone therapy is personalized
- HRT isn’t a painkiller; it complements other strategies
- Adjustments happen based on your symptoms, not just lab numbers
- We do not co-manage hormone therapy with outside providers for safety
Supplements That Help Joint Pain Symptoms
We recommend targeted supplements for menopause relief. These include magnesium for muscle relaxation, omega-3s to reduce inflammation, and adaptogens to manage stress. If gut inflammation is contributing to your pain, we can run additional testing.
Menopause Joint Pain Treatment Map
| Root Cause | What We Check | Care Approach | Learn More |
|---|---|---|---|
| Poor sleep from hot flashes | Sleep diary, night sweats, bloodwork through Quest | Sleep protocol + cooling + nervous system regulation → Customize care based on symptoms → Weekly check-ins, health coaching | Bioidentical HRT |
| Inflammation from food | Detailed questionnaire, eating patterns | Anti-inflammatory nutrition plan, protein and fiber focus → Supplements, daily educational videos → Monthly plan adjustments | |
| Low nutrients | Bloodwork: vitamin D, iron, B12, magnesium | Medical-grade supplements shipped to your home → Re-test in 6–9 months, adjust based on symptoms | Menopause nutrition and supplements |
| Stress and anxiety | Intake questionnaire, symptom screens | Nervous system regulation, mindfulness, tapping → Therapeutic talk therapy, stress reduction coaching → Weekly practitioner visits, daily support | Menopause emotional wellness therapy |
What to Expect at Your Appointment
At Arcara Access, we start with a free discovery call. With our team, you’ll complete an intake questionnaire and bloodwork through Quest Diagnostics. Your treatment plan is designed based on your labs and symptoms, with adjustments made as you improve. For flexibility, we provide virtual consultations and at-home testing.
Myths vs. Facts
Sometimes, misinformation can spread about menopause and joint pain. Let’s unpack some common misconceptions:
Myth:
“Joint pain means arthritis is coming.”
Fact:
In midlife, sleep problems, hormones, and metabolism can cause joint pain, which can be managed.
Myth:
“Complete rest heals joints.”
Fact:
Gentle movement cuts stiffness and improves comfort. Total rest can often worsen some symptoms.
Myth:
“Supplements fix everything.”
Fact:
They help when you’re deficient. Sleep, food, and movement combined are crucial in natural remedies for menopause joint pain.
What Our Clients Say
“Working with Arcara Access has been such a great experience. Their personalized, holistic approach to perimenopause/menopause really made a difference for me. I finally feel like I have my energy and balance back, and it’s all thanks to the support and care they provide.
They really take the time to listen and understand what you’re going through. It’s not one-size-fits-all—it actually feels tailored to me. I feel better, sleep better, and just feel more like myself again. Highly recommend!
Amanda Barry
“Arcara Access has been wonderful in tailoring a custom holistic approach in my wellness journey covering all bases with nutrition, supplements and hormone balance. In contrast to the big telehealth woman’s wellness companies, Kim takes the time to listen to the patient, their symptoms and doesn’t go by a ‘one size fits all’ approach. I noticed improvements in my symptoms and energy levels immediately and my Oura ring reported better sleep and lower body temp fluctuations in the first two nights following the start of my new program. I saw real measurable results! Highly recommend this provider and practice.
Julie Staffier
Kim spends her time listening to her patients and providing tailored therapy. I appreciate her time, insight and customized care. It has been extremely helpful!
Barb StJohn
Arcara Access has been a lifesaver in my menopause Journey. I’m so grateful for the expertise, the care, and the attention that she’s given me!
Marcie McGee
FAQs About Menopausal Joint Pain
Does menopause cause joint pain?
Yes. Hormone changes, especially lowering estrogen levels, can heighten pain sensitivity and stiffness. This is a common symptom of menopause, often worsening after sitting still or poor sleep.
Which joints are most affected in menopause?
Hands, knees, hips, shoulders, and lower back are the most impacted joints during menopause.
Will joint pain from menopause go away?
Often, yes. Joint pain can ease once sleep and hormones stabilize, activity levels are improved, and nutrient gaps are fixed. Most see progress in 6–8 weeks with a plan. Joint pain can linger, however, even if contributing factors are addressed.
How do I treat menopause joint pain at home?
Focus on sleep, gentle daily movement, strength work, protein-rich meals, and stress tools to treat joint pain.
Can HRT help with menopause joint pain?
HRT can indirectly help alleviate joint pain. By treating hot flashes and night sweats, HRT improves sleep, which lowers next-day pain. Bioidentical hormone therapy offers steady hormone levels over time, which can support relief in combination with other approaches.
What supplements help with menopause joint pain?
Magnesium, vitamin D3, methylated B vitamins, omega-3s, and more can help. Our menopause-specific supplements can form part of your care program, including clear guidance and personalization.
How is menopause joint pain different from arthritis?
Typically, menopause pain shifts with sleep and stress, and gets better with gentle activity. Arthritis causes ongoing swelling, warmth, or redness.
Should I get tests for menopause joint pain?
A lab test to determine menopause shows if hormones are part of what’s causing your joint pain. It can also help assess thyroid health, vitamin deficiencies, and blood sugar levels. We suggest testing based on your symptoms and needs.
Why is hip joint pain common in menopause?
Hips carry body weight and stiffen when estrogen drops, sleep suffers, and someone is less active. Gentle mobility, hip strengthening, and better sleep can help with this.
When should I see a clinician urgently?
Get professional care right away if you have sudden swelling, warmth/redness in joints, fever, trauma, chest pain, new weakness or numbness, or unexplained weight loss. Contact us at Arcara Access for guidance and to learn more about treatment options.
