Movement during Menopause - challenges & tips from Women's Health Physio Claire Callaghan
Do you creak and ache more than you used to? A bit more unsteady or cautious on uneven ground? You’re not alone. From our early to mid forties, we can expect oestrogen fluctuations, which in turn can change the way our bones and muscles strengthen and repair. Alongside increasing age, this can make it tough. The good news: if you know what’s happening, you can stay on top of joint and muscle pain, improve physical resilience and keep active.
Oestrogen helps drive the constant cycle of building up and breaking down bone, which in turn keeps our bones dense and able to withstand pressure. With the perimenopausal fall in oestrogen, bone density can drop as much as 20% in the first 5-7 years post menopause. Bones become thinner, leaving women more vulnerable to bony damage and pain from small knocks or rolling their ankle. The worst affected areas are the mid and lower spine, forearms, top of the femur (thigh bone).
Some women in their 40s and 50s find their joints are more achy and stiff than they used to be. There are many possible reasons for this, but it’s possible that the oestrogen dips are a contributor. Oestrogen helps regulate inflammation in our bodies, and supports healing. There’s some evidence showing that our collagen (which gives our tendons and skin strength and support) also changes in perimenopause. Tendons become stiffer with age too, so the double hit can mean women find it harder to generate the ‘spring’ in their step. Feeling weaker down below or leaking when you jog down the road? The pelvic floor muscles can also weaken in perimenopause.
The limited studies on balance and power in perimenopausal and post menopausal women also show dips in balance and generating quick muscle power (like that needed to hit a tennis ball or bound up the stairs). The grip strength we need to carry shopping or lift the kettle has also been shown to drop after menopause, independent of how old you are.
Here are 3 top ways to stay resilient and minimise pain:
1. Stay active
2. Stay strong
3. Stay ahead with quick wins
1. Stay active
Staying active, even in small ways, will help. Parking just a bit further away from the shop and occasionally taking active breaks from sitting down while working will help. The drop in oestrogen also affects our heart and blood vessels, so short bursts of getting our heart rate up can help. Here are some ideas for high impact exercise.
2. Stay strong
Working against a resistance or our body weight can help us stay in shape and strengthen our tendons and bones. Here are some types of resistance you can try.
It’s also important to strengthen the pelvic floor. For how to avoid those leaks, see
https://www.clairecallaghan.com/post/a-sporting-woman-s-quick-guide-to-the-pelvic-floor
3. Stay ahead with quick wins
We’re all busy juggling multiple balls, so here are some quick wins to help you. Pick a couple of favourites and add them into your daily life.
For more of my top tips, head to https://www.clairecallaghan.com/
or follow Claire on socials @PhysioClaireCal