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Joint aches and muscle pain in Menopause

In my recent survey a high percentage of women had new symptoms of muscle aches and joint pain. It’s quite common in Peri-menopause and menopausal women, sometimes worse in the morning and improving throughout the day.

Oestrogen has an important role in maintaining joint and bone health, it’s thought that it minimise the swelling around the joint. And as we reach the menopause years, our oestrogen levels begin to drop, giving the symptoms such as hot flushes and night swears as well as swollen and painful joints for some women.

Another common cause is dehydration, oestrogen helps to regular fluid levels in the body and often our bodies stop retaining the water efficiently, water helps to shift any uric acids that deposits around the joints causes inflammation and pain.

Here’s a few natural tips you may want to consider:

Homeopathic & Herbal Remedies

Arnica – this is an anti-inflammatory remedy, either in tablet or cream form, in the cream format can be rubbed on the affected area. It can help reduce bruising, swelling and muscular aches.

Other homeopathic remedies to consider for joint and muscle pain include Rhus Tox, this is great if you’re feeling stiff, or you could try ruta grava which is good for bruising too. A great herbal remedy is Devils Claw, for muscle and joint pain.

It’s always best to consult your homeopath who can suggest the right remedy or prescribe a combination remedy for you depending on your injury. Drop me a message to book a Homeopathic consultation.


I’ve been using a Muscle Rub and Essential oil combination recently for back and shoulder pain. I sometimes put a few drops on the soles of my feet before I exercise or it’s perfect when I’ve been sitting at the computer all day! It’s called Deep Blue Soothing Blend and contains the oils wintergreen, camphor, peppermint, ylang ylang, helichrysum, blue tansy, blue chamomile and Osmanthus.

You can buy these products at a discounted rate here:

Diet & Lifestyle

Diet can have a positive influence on your muscle and joints, many fruit and vegetables help to reduce inflammation. Add foods such as green leafy veg, celery juice, beetroots, broccoli, blueberries and pineapple to your daily diet. A balanced diet will help reduce other menopause symptoms you may be having and help with weight.

Adding in food rich in Magnesium and Calcium can also help, include more nuts in your diet, green veggies, wholegrains and dried fruit. You can take nutritional supplements alongside, but please make sure you are taking a high quality brand. Drop me a message for my recommendations.

You can join our 28 day Hormone & Hot flush Solution here which includes nutritional supplements, Menopause and Diet plan.


You may want to reduce repetitive strain injury risk if you’re getting pain, reduce jogging on pavements to protect those joints. Try to include stretching throughout the day, especially in the morning and after work. Maybe try Yoga, if you don’t have time for a class you may find something that works online. Swimming is also great for muscle aches and pains, but you’ll want to add in weight bearing exercise or walking to help protect those bones.


Have you noticed more aches and pains when you are going through a period of stress? When you’re stressed your body releases higher levels of the hormone cortisol, cortisol works as an inflammatory agent, so when you’re going through the menopause phase and stressed, you’re only going to make your joint pain worse! Try to take time out every day to relax and relieve stress. I like putting on my headphones and listening to a quick YouTube Meditation, or getting out for a quick walk in nature.

Alternative Therapies

You take your Car to the garage for a regular service, so don’t forget your body. See your Homeopath or Osteopath regularly, treat yourself to massages, reflexology, acupuncture to help relieve your joint and muscle aches and pains. With both a strain and a sprain use the RICE approach, Rest, Ice, compression and elevation, for a quicker recover or visit your Health Practitioner if in doubt.

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All health content is provided for general information and not substituted for medical advice. Your health is your responsibility. If you have any concerns about your general health contact your Health Practitioner.

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  1. Lauren on January 23, 2022 at 11:33 pm

    28 years post menopause and healthy except for nagging knee and shoulder pain. Take no meds, lots of supplements. Have tried many diets, intermittent fasting and water fasting. Pain in knees varies, some days weight on right knee makes me wince.

    • Catriona on February 4, 2022 at 12:19 pm

      When you’ve change your diet did it help in anyway? What about your emotions, little whoo whoo but sometimes they can get stored in the body and create discomfort.

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