Waking up feeling like you’ve aged a decade overnight? Stiff knees, aching hips, sore shoulders — even when you haven’t done anything out of the ordinary? If you’re in your 40s, 50s, or 60s and wondering what the heck is going on with your body… you’re not alone.
And here’s the truth: no, you’re not just “getting old,” lazy, or out of shape. What you’re experiencing may be part of something called the Musculoskeletal Syndrome of Menopause (MSM) — a little-known, but very real condition that affects millions of women during the menopause transition.
So let me say it clearly:
You’re not imagining it.
It’s not just aging.
And yes — there’s a lot you can do to feel better.
In this blog, I’ll walk you through what MSM actually is, why it happens, how your hormones are driving these changes, and what you can do to reduce pain, rebuild strength, and feel like yourself again.
What Is the Musculoskeletal Syndrome of Menopause?
Common complaints include pain or stiffness in the hands, hips, knees, or shoulders, nagging muscle cramps, a sense of heaviness or “creakiness” in the body, and even changes in balance and coordination. Over half of menopausal women report these symptoms — yet far too many are told it’s “just aging” or brushed off altogether.
Why Does This Happen?
Estrogen doesn’t just regulate your menstrual cycle or protect against hot flashes — it plays a critical role in keeping your musculoskeletal system running smoothly. Your muscles, joints, bones, tendons, and connective tissue all depend on estrogen to stay resilient.
When estrogen declines during perimenopause and menopause, several changes unfold at once. Collagen production drops, making joints stiffer and less cushioned. Tendons and ligaments lose elasticity, leaving you more prone to injuries. Inflammation rises, which explains the soreness and swelling many women notice. Muscle mass begins to break down more quickly — a process called sarcopenia — while bone density gradually decreases, raising the risk of osteopenia and osteoporosis.
Put simply: when estrogen dips, your body feels like it’s aging in fast-forward. The aches, the stiffness, the fatigue — they’re not in your head. They’re hormonal.
Signs You Might Be Dealing with MSM
If any of these sound familiar, it’s not because you’re failing or “letting yourself go.” It’s because your body is adjusting to a new hormonal landscape — one that requires new strategies and support.
What You Can Do to Feel Better
How I Support Women Through MSM
That’s exactly why I created the Menopause Relief Program. This six-month, one-on-one coaching program is designed to help you restore energy, reduce soreness, and feel confident in your body again. Together, we’ll optimize your nutrition for bone and muscle health, track symptoms to measure progress, create strength-supporting meal plans, review your food and lifestyle journals, and guide you toward gentle but effective movement strategies.
The program is designed to help you:
- Feel stronger and more energized
- Reduce stiffness and everyday pain
- Rebuild trust in your body — from the inside out
- Whether you’re newly entering perimenopause or years into menopause, you deserve to feel supported and capable.
Prioritize Protein
One of the most powerful tools for protecting your muscles and bones during menopause is protein. Most women simply don’t eat enough, which makes muscle loss worse. Aim for 1.2–1.5 grams of protein per kilogram of body weight per day (for most, around 90–120 grams), spread evenly across meals. Think lean meats, poultry, fish, eggs, tofu, Greek yogurt, beans, lentils, edamame, or a high-quality protein powder if needed.
Strength Train Regularly
If you’ve been relying only on cardio, now is the time to add resistance training. You don’t need to lift like a powerlifter — but you do need to challenge your muscles with some form of weight-bearing exercise. Squats, lunges, rows, push-ups, or even resistance bands can go a long way in maintaining bone density, rebuilding muscle mass, and reducing inflammation. Just 2–3 sessions a week can make a noticeable difference.
Stay Flexible and Mobile
Stiffness improves when you keep moving. Gentle, consistent mobility work — stretching, yoga, or Pilates — helps ease tension, restore range of motion, and reduce discomfort. Even five minutes before bed or first thing in the morning can change how your body feels throughout the day.
Eat for Lower Inflammation
Focus on foods that calm inflammation:
- omega-3-rich fish
- walnuts
- flaxseeds
- dark leafy greens
- colorful berries
- turmeric, ginger
- olive oil
- green tea
At the same time, try to limit processed foods, refined sugar, alcohol, and excess caffeine, all of which can worsen inflammation and joint pain.
Consider Targeted Supplements
Supplements aren’t a replacement for nutrition and movement, but they can add valuable support. Vitamin D supports bone and immune health. Magnesium can ease muscle tightness and improve sleep. Creatine has been shown to be particularly helpful for muscle strength in midlife women. Collagen paired with vitamin C may support joint health and connective tissue. The best plan is personalized, so working with a provider helps ensure you’re choosing what your body truly needs.
You’re Not Broken...You’re Hormonal (And That’s Fixable)
If you’ve been waking up stiff, sore, or just not yourself, please know this: you’re not broken, lazy, or weak. The Musculoskeletal Syndrome of Menopause is real, and with the right tools, it can absolutely be improved.
You can feel strong, steady, and confident in your body again. You just need the right plan — one that’s tailored to your hormones and your life.
If this sounds like you, let’s talk. We offer a free 20-minute call where we’ll go over your symptoms, explore what support would be most helpful, and see how the Menopause Relief Program can help you reclaim your strength.
👉 Book your free call and learn more about the Menopause Relief Program today
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