Is Stretching Good for Joint Pain During Perimenopause?
Joint pain and stiffness are common in perimenopause. Find out how regular stretching can ease discomfort, improve flexibility, and keep joints moving freely.
Why Perimenopause Causes Joint Pain
Many women are surprised to discover that aching, stiff joints are a perimenopause symptom. Oestrogen helps maintain joint lubrication, supports cartilage, and keeps inflammation in check. As oestrogen levels begin to fluctuate and decline, joints can become more vulnerable to inflammation and stiffness. Commonly affected areas include the hands, wrists, knees, hips, and lower back. For some women, the joint pain arrives before other more recognisable symptoms, making it easy to dismiss as unrelated to hormones.
How Stretching Eases Joint Discomfort
Gentle stretching keeps joints mobile by maintaining the flexibility of the surrounding muscles and connective tissue. Tight muscles pull on joints and create compression and friction that worsens pain. Regular stretching relieves that tension, allows joints to move more freely, and distributes synovial fluid throughout the joint cavity. Over time, a consistent stretching routine can meaningfully reduce the daily stiffness that many perimenopausal women experience, particularly the morning stiffness that can take an hour or more to ease without intervention.
Key Areas to Focus On
Target the areas most affected by perimenopausal joint changes. Hip flexor stretches relieve pressure on the lower back and hip joints. Calf and hamstring stretches take strain off the knees. Wrist circles and gentle finger stretches can ease hand stiffness. Shoulder and chest openers help with the upper body tightness that contributes to neck and shoulder pain. Each stretch should be held gently for 30 to 60 seconds without bouncing. Avoid any stretch that causes sharp pain, and ease off if a joint feels inflamed or swollen.
Stretching vs Strength: Getting the Balance Right
Stretching is most effective for joint pain when combined with some degree of strength work. Muscles that are both flexible and strong provide better joint support and reduce the load placed directly on cartilage. If you only stretch without building any strength, joints may become hypermobile in a way that increases rather than reduces pain. Aim for a combination of gentle stretching on most days and two or three sessions of resistance work per week. Resistance bands and bodyweight exercises are a good starting point if traditional weights feel too demanding.
Warming Up Before Stretching
Cold muscles and joints do not respond well to stretching and are more prone to minor injury. Always spend five minutes warming up before static stretching. Walking, marching on the spot, gentle arm circles, or any light movement that gets blood flowing works well. After a warm-up, your joints are better lubricated and your muscles more pliable, making the stretching both safer and more effective. If you are stretching in the morning when stiffness is worst, a warm shower beforehand can serve the same purpose.
When to Consult a Professional
If your joint pain is severe, sudden, or accompanied by significant swelling, redness, or warmth, seek medical advice before starting a stretching programme. Perimenopause can coincide with the onset or flare of rheumatoid arthritis and other autoimmune conditions that need specific treatment. For most women, however, perimenopausal joint pain responds well to consistent, gentle movement. A physiotherapist can also design a stretching programme tailored to your specific joint concerns, which is particularly worthwhile if pain is affecting your mobility or sleep.
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