I always assumed joint pain in perimenopause was just part of the deal, almost like a badge of honor for being a college athlete. Even in my 20s I watched friends line up for shoulder surgeries or complain about nagging pain while we were throwing back beers on the weekend. By my 30s, I noticed my own body changing. I couldn’t walk for long periods without needing to sit down. Sitting on the floor left my back and hips screaming.
For years I told myself this is just what happens when you are an old athlete. But the truth is it wasn’t just about being beat up from sports. It was perimenopause colliding with the fact that I wasn’t giving my body what it needed anymore. I couldn’t bounce back from boot camp workouts on an empty stomach after four hours of sleep. My body wasn’t broken, it just wasn’t the same body I had in my 20s.
And I share this because whether you were an athlete or not, every woman feels this shift as she moves into her late 30s and 40s.
In this post, I will cover what changes occur during perimenopause joint pain, why hustling harder backfires in this stage of life, practical recovery-first tactics for joint relief, and how to reframe recovery as a source of strength rather than weakness.
What’s Changing During Perimenopause
Here is the part most women are not told. Hormonal changes, especially estrogen decline, directly affect your joints. Estrogen helps keep tissues lubricated and inflammation down. When levels dip, joint pain during perimenopause can suddenly show up. Joints feel stiffer, more reactive, and slower to recover from stress.
This isn’t about losing your athletic edge, it is about physiology. Just like you would not load a 14-year-old athlete with heavy squats while their body is still developing, we also need to respect the changing physiology of midlife.
The problem is, society frames this as slowing down or getting older. In reality, your new edge is recovery. Recovery is what allows you to keep training, building strength, and living with less pain.
👉 Related post: Fitness for Women Over 40: Why It’s Time to Change the Conversation
Why More Hustle Doesn’t Work for Joint Pain
The default response when we hit resistance is to double down. Push through pain, tack on extra workouts, ignore the signals. It is the same old habits we have carried for decades. Skipping meals, surviving on caffeine, staying up late, and then wondering why nothing is working.
But in your 40s, that backfires. Instead of faster results, you get more inflammation, nagging injuries, brain fog, weight gain, and mobility loss. Metabolism slows, recovery takes longer, and the more you restrict or grind, the less your body responds.
Recovery isn’t quitting. Recovery is strategy. It is the thing that allows you to train consistently, stay strong, and keep moving forward without breaking down.
Recovery-First Tactics for Joint Relief in Perimenopause
You do not have to overhaul your life to reduce joint pain in perimenopause. You just have to train smarter and give your body the tools it needs.
Gentle Mobility Practices
Mobility work is about moving your joints through their full range of motion so they stay nourished and supported. Simple drills like Hip CARs (controlled articular rotations), shoulder CARs, ankle windshield wipers, or a cat cow on the mat help circulate synovial fluid, strengthen stabilizing muscles, and keep stiffness from creeping in. The key is slow, controlled movement, not speed or intensity.
👉 I wrote more about this in my Substack: What if the Warm-Up Was the Workout? In that piece, you’ll find other mobility and core exercises you can add to your repertoire.
Load Management
When it comes to strength training, more is not always better. Reducing volume doesn’t mean avoiding lifting — in fact, women in their 40s should be lifting heavier loads to protect muscle and bone density. What changes is the approach. Stick to foundational movement patterns like squat, hinge, push, and pull. Once you are proficient with form, add load gradually while allowing yourself more rest between sets. Instead of thrashing through endless circuits, prioritize quality reps and controlled progression. This keeps your joints supported while still building strength.
Nutrition and Inflammation Support
Nutrition is one of the most overlooked tools for joint pain in perimenopause. Protein provides the building blocks for tissue repair, while omega-3 fatty acids reduce inflammation that worsens joint stiffness. Hydration supports joint lubrication and mobility. Research shows women in midlife who increase protein intake to at least 1.2 grams per kilogram of body weight and add omega-3 fatty acids into their diet can significantly reduce inflammation and improve recovery. Think grilled salmon, chia pudding, walnuts, flaxseed, or a high quality fish oil supplement.
Sleep and Evening Rituals
Your nervous system sets the tone for recovery, and nothing restores the nervous system like high quality sleep. Easier said than done, right? To prioritize sleep, treat your evening routine as seriously as your workout. Dim the lights, avoid screens 60 minutes before bed, and create a wind-down ritual that signals safety to your body — reading a book, drinking herbal tea, or using sleep headphones with calming music or sound bowls. When your nervous system relaxes, your body can repair, inflammation decreases, and joint pain in perimenopause becomes more manageable.
Reframe Recovery as Strength
Recovery is active, not passive. It is how you build resilience, consistency, and confidence.
It took me several years to finally start recognizing that my body was failing me. I cut out all the high intensity workouts. I returned to lifting again, thanks to the help of my husband who is a personal trainer. I started eating more protein each day. I cut out caffeine after it caused high blood pressure. I recently stopped drinking alcohol altogether.
I feel better now than I did in my 20s, probably because I always approached fitness with an all or nothing mindset. It took back surgery, weight gain, and honestly sheer unhappiness to make me change. But what I discovered is that recovery is not a sign of slowing down. It is the very thing that allows me to keep showing up stronger than ever.
Your Path Forward: Recovery That Works
If your joints are sending you signals, what would change if you honored those as part of your training instead of ignoring them?
If you are ready to take a smarter approach that supports joint health and resilience, I invite you to book a Fitness Roadmap Session with me. Together we will map out the steps you need to feel strong, energized, and confident in this stage of life.
Book Your Fitness Roadmap Session
References
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https://www.theoriginway.com/blog/an-expert-guide-to-perimenopause-menopause-joint-pain
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https://pmc.ncbi.nlm.nih.gov/articles/PMC3855295/
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https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/
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https://cospineandjoint.com/protein-intake-for-hormone-regulation-women-over-40/
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https://www.menopausesolutions.org/post/combating-menopausal-symptoms-with-omega-3-supplements-a-natural-approach-to-wellness
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https://www.hingehealth.com/resources/articles/menopause-hip-pain/
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https://www.verywellhealth.com/menopause-and-joint-pain-8558699
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https://time.com/7019600/perimenopause-signs-symptoms/
