Joint pain in midlife is common—especially in the knees, hips, and hands. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain in plain language why joints can feel stiffer after menopause and share simple, safe steps to feel better without guessing.

What we cover

• Why joints change after menopause: thinner joint cushion, weaker support muscles when we move less, lighter sleep, and weight shifts that load knees and hips.
• Warm-up in three minutes: easy marching, sit-to-stand, shoulder rolls, ankle circles, gentle overhead reaches.
• Traffic-light pain guide: Green means keep going, Yellow means shorten or switch to joint-friendly options like cycling or water classes, Red means stop and rest and get checked if it does not settle.
• Strength plan twice a week: sit-to-stand, hip hinge, band or light-weight row, wall push-ups, calf raises. Start with one set of 8–12 smooth reps; add a second set after two weeks if it feels good.
• Gentle cardio most days: walking, cycling, swimming, or elliptical for 20–30 minutes. Split into shorter sessions on sensitive days.
• Flare plan: switch to water exercise or a bike, use a cool pack for 10 minutes if a joint feels hot, use gentle warmth before movement if stiffness is the main issue, choose motion over total rest.
• Shoes and home fixes: cushioned, supportive shoes; soft insoles for long standing; avoid flat hard slippers; store heavy items at waist height; use a timer to change position every 30–40 minutes.
• Myth vs truth: gentle movement helps joints; walking and water classes count; strong muscles protect joints; even a small weight change can ease knee stress.
• Pain relief options: topical anti-inflammatory gel for knees and hands; acetaminophen for pain; ibuprofen or naproxen can help some people but can affect stomach, blood pressure, and kidneys—ask your clinician what is safe and how long to use; injections for strong flares when advised; physical therapy to learn safe form and pacing.
• Supplements, briefly: some people feel better with fish oil; glucosamine and chondroitin help a subset; turmeric has mixed results; vitamin D matters if you are low. Always check for interactions.
• Hormone therapy context: used for hot flashes and sleep problems; some notice less stiffness when sleep improves. This is a personal decision with your clinician.
• Red flags: hot and very swollen joint, joint that locks or gives way, sharp pain after a fall or twist, fever with joint pain, new weakness or numbness, morning stiffness that lasts many hours across several joints—seek medical care.

Try this tonight: set supportive shoes by the door, put a cool pack in the freezer, choose five strength moves for tomorrow, and plan a simple dinner with protein and vegetables.

This week: do 2 strength sessions, add 3–4 gentle cardio sessions, take one longer easy walk or swim you enjoy, set a reminder to move every 30–40 minutes during desk time, and try a fish or bean dinner twice.

Keywords: menopause joint pain, menopause knee pain, hip pain, hand pain, joint stiffness, osteoarthritis relief, gentle exercise, strength training, walking for joint pain, water aerobics, flare plan, supportive shoes, ice pack, home ergonomics, topical gel, acetaminophen, ibuprofen, naproxen, fish oil, glucosamine, chondroitin, turmeric, vitamin D, physical therapy, hormone therapy, women over 40, The Menopause Reset Podcast.

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Disclaimer: This podcast is for information only and is not medical advice. Please speak with your own healthcare professional for guidance that fits your health history.