Menopausal people may notice a few muscle-related symptoms, like pain, weakness, or general muscle loss. These changes may be brought on by factors like hormone fluctuations or the general aging process.
You can manage menopause-related muscle symptoms in a few ways. Physical activity and proper nutrition can help with muscle loss or weakness, and some people may need medications for pain.
Talk with your doctor about the best ways to manage muscle symptoms.
Myalgia (muscle pain) is common during the menopausal transition. According to a
Another 2024 research review notes that fibromyalgia, a condition involving chronic musculoskeletal pain, can begin or worsen during menopause. People who experience early menopause due to surgery may also have a higher risk of musculoskeletal pain.
Sarcopenia (loss of muscle mass and strength) is another common symptom of menopause. Estrogen plays an important role in muscle development and aging. The decline in estrogen that occurs around menopause can contribute to muscle loss.
Muscle loss also results from the general aging process.
Declines in muscle mass and function during menopause may lead to instability and could increase your risk of falls and bone fractures.
If you’re experiencing severe or persistent muscle symptoms, consult a healthcare professional. They can help you determine what’s contributing to your symptoms and treatment methods that may help.
You can help manage your muscle symptoms at home.
Muscle pain
Over-the-counter medications like ibuprofen (Advil) or naproxen (Aleve) may help manage some cases of mild muscle pain. However, talk with your doctor before trying these or any other medications.
Muscle loss or weakness
Proper nutrition can help your body develop and maintain muscle. Try to include enough protein in your diet. Eat a wide variety of fresh fruits and vegetables to ensure you’re getting adequate vitamins and minerals.
Regular physical activity is also essential for improving or maintaining muscle mass and function. You can try:
- weight training, which can involve using free weights, resistance bands, or your body weight to build muscle
- aerobic exercises, such as brisk walking or cycling
- balance exercises, which could include activities such as tai chi or yoga
You don’t always have to do formal exercises to keep your muscles strong. You can incorporate all kinds of physical activity into your routine to engage your muscles, including:
- hiking
- kayaking
- cleaning around the house
- gardening
If you need help figuring out what kinds of physical activity are right for you, talk with your doctor or an exercise professional, such as a personal trainer or physical therapist.
Tip
Osteoporosis (bone weakening) and joint pain are also common during menopause. If you have osteoporosis or joint pain, try to stick to low impact physical activities to protect your bones and joints, such as swimming or walking.
More severe or persistent muscle pain may need additional treatments depending on what’s causing it. Though some studies show that hormone therapy may relieve pain in some menopausal people, more research is necessary.
Estrogen supplementation may help maintain muscle health, but talk with your doctor to see if it’s right for your specific situation.
People with significant declines in muscle mass and strength may also need to work with a physical therapist to manage their symptoms. A registered dietitian can also help adjust your eating plan to ensure you’re getting adequate nutrition.
Muscle symptoms are common during menopause and can include muscle pain, loss, and weakness. These symptoms could result from aging, but declines in estrogen levels may also play a role.
It’s important to maintain your muscle health and address any pain to lower your risk of falls and fractures. If you need help making a plan to strengthen or maintain your muscles, talk with a healthcare professional.