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Embracing Joint Health: Navigating Perimenopause with Strength and Vitality

After this past week, I am starting to take my joint health seriously. I have been suffering for a few months with what I would consider minor joint issues due to overuse and not doing my flexibility training as often as I should. I was diagnosed with bursitis in my right knee; I did the work with my physiotherapist, and within a month, that issue cleared. However, I started to notice pain and irritation in my left leg. The pain was from my hip to knee, worsening when I walked or stood for long periods. I would rest, stretch and chalk it up to arthritis and tightness in my IT band. Well, that came to a massive crash on Saturday. As I stepped up a stair in my home, I put my weight on my leg and heard a HUGE Snap! Crack! Pop! and down I went. My leg was immobile, I could no longer put weight on my left side, and the pain was about an 8 out of 10! Off to the hospital I went. After 15 hours, x-rays, and a CT scan, it was concluded that nothing was broken. I have a mild case of arthritis in my hips and knees; however, due to all the symptoms, the doctors have concluded my issue is most likely a labral hip tear. An MRI will confirm this diagnosis shortly, but we treat it like a tear for now and work toward healing. As a menopause coach, I know that caring for your body is critical to help prevent injury and muscle atrophy. 

Today, let's explore why joint health is crucial during perimenopause and how women can support their joints to maintain strength, mobility and vitality during this transformative phase.

Estrogen is vital in maintaining joint health by regulating inflammation and supporting collagen production. As women approach perimenopause, their estrogen levels decrease, which can lead to an increase in joint pain and stiffness. Additionally, perimenopause may cause lower bone density, exacerbating joint issues. This puts women at a higher risk of joint injuries and fractures, as well as osteoporosis. Furthermore, as women gain weight, it stresses weight-bearing joints like the knees and hips, making joint health even more crucial as we age.

Here are a few strategies for supporting joint health:

  • Regular exercise can help alleviate pain, increase flexibility, and strengthen the muscles that support joints like the hips and knees.

  • Strength and resistance training exercises build muscle mass and support joint health. Focus on major muscle groups like the legs, arms, and core for the best results.

  • In perimenopause, prioritize a nutritious diet rich in calcium, vitamin D, and omega-3 fatty acids to support joint health. Consume plenty of fruits, vegetables, lean proteins, and whole grains to obtain these nutrients and keep your bones and joints healthy.

  • Chronic stress worsens inflammation and joint pain during perimenopause. Managing mental well-being is crucial. Mindfulness meditation and deep breathing help you stay calm and focused. Proactively manage stress and lead a fulfilling life.

Joint health is crucial during perimenopause. Women can improve their joint health by exercising, eating well, managing stress, strength training, and seeking professional guidance.

Here is a great hip-opener video to help start your journey towards healthy joints:

For menopause support, please get in touch with me at

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