As I navigate a quite frankly wild range of perimenopause symptoms, I\u2019m realizing that many of the niggles I thought were muscle soreness could actually be down to hormonal changes.<\/p>\n
I thought my recent hip pain might be down to my newfound love of Pilates, but when I spoke to menopause expert Dr Louise Newson<\/a>, she explained it could be a symptom of perimenopause and menopause.<\/p>\n <\/p>\n \u201cMuscle and joint pains in general are very common symptoms during perimenopause and menopause,\u201d says Newson, founder of the Balance menopause app<\/a> and host of The Doctor Louise Newson Podcast<\/a>.<\/p>\n You may like<\/p>\n \u201cOur hormones, progesterone, estradiol and testosterone all work to reduce inflammation throughout our bodies, especially in our muscles and joints. So when levels of these important hormones are reduced, there is more inflammation in our muscles and joints leading to worsening pain.<\/p>\n \u201cSome women can experience hip pain due to osteoarthritis, which is more common in menopausal women..<\/p>\n \u201cThere is also something called greater trochanteric pain syndrome (sometimes called trochanteric bursitis), which is a painful condition affecting the outer disc of the hip and thigh. This is often triggered by low hormone levels.\u201d<\/p>\n Interestingly, how we experience pain can also be affected by hormonal changes.<\/p>\n \u201cAnother thing that can happen is that the hormones progesterone, estradiol and testosterone can affect our pain receptors. This basically means that when levels of these hormones are low, our perception of pain changes, and we can feel it more than usual.\u201d<\/p>\n I spoke to Newson in more detail about these symptoms and what can help reduce them. We know exercise is essential so I also asked pelvic floor therapist Dr Amanda Neri<\/a> to create a hip mobility workout, featured below.<\/p>\n How does perimenopause and menopause affect women and what can they do about it?<\/p>\n \u201cThe changes women experience during peri- and menopause are directly due to low hormone levels,\u201d says Newson. \u201cIn my opinion, the best way to treat the symptoms is using HRT that is the same structure as natural hormones\u2014called body-identical\u2014rather than synthetic ones.<\/p>\n \u201cThese are progesterone and estradiol and are made from plant sources like soy. They are not associated with risks, which the synthetic hormones are, and they are available on the NHS\u2014the UK\u2019s publicly funded healthcare system.<\/p>\n \u201cThese hormones will reduce inflammation and change the way pain is perceived\u2014in beneficial ways. Once these hormones are replaced, then women often have more energy and motivation, as well as less muscle and joint pains so then they can exercise more.\u201d<\/p>\n Can diet and exercise improve menopause-related hip pain?<\/p>\n \u201cRegular exercise can reduce inflammation in our bodies as well as improve blood flow and reduce pain,\u201d says Newson. \u201cReducing or cutting out inflammatory, processed food can also be really beneficial at improving pain.\u201d<\/p>\n That means cutting back on things like sugary foods, sodas, fried food, pastries, alcohol and refined carbohydrates.<\/p>\n \u201cMovement can really help with menopause-related hip issues but it\u2019s important not to push yourself in ways that increase or worsen pain,\u201d says Newson.<\/p>\n \u201cMany women find that they need to stretch more before exercising or change the type of exercise they do. Some women prefer Pilates or yoga rather than high-intensity classes. Everyone is different though so it is important to find an exercise that you enjoy and can do regularly,\u201d she says.<\/p>\n If your peri- or menopause symptoms are affecting your ability to exercise, Newson recommends seeking advice from a healthcare professional who understands hormones, especially testosterone.<\/p>\n \u201cResearch has shown that 73% of women who were prescribed testosterone found that it helped them to increase their physical activity. Testosterone can also work to improve mood, motivation, energy and stamina.\u201d<\/p>\n Five movements to help manage stiff hips<\/p>\n For movement to help manage menopausal hip pain, pelvic floor therapist Dr Amanda Neri has created this routine.<\/p>\n You will need a mini or loop resistance band (like this set on Amazon<\/a>) for this sequence. Neri recommends doing this routine three to five times a week for best results.<\/p>\n 1. Hip controlled articular rotation<\/p>\n Sets: 1 Reps: 6 each direction, each side<\/p>\n \u201cThis helps maintain hip mobility and works on the deeper hip rotators and hip joint capsule, which surrounds the joint and connects the pelvis to the femur, providing support and stability,\u201d says Neri.<\/p>\n Start on your hands and knees, with your shoulders over your wrists and your knees under your hips.Keeping a 90\u00b0 bend in your knee and moving from your right hip throughout, bring your right knee toward your chest, then out to the side as close to hip height as your mobility allows, then behind you, and finally back to the start, with your right knee under you right hip.Reverse the movement, raising your right knee behind you, out to the side, to your chest and then to the start.Complete all your reps on one side, then switch sides.<\/p>\n Form tips: Keep your foot flexed as you rotate, for maximum engagement and deeper range of motion.<\/p>\n 2. Figure-4 stretch<\/p>\n Sets: 2 Time: 30-60sec each side<\/p>\n \u201cThis stretch helps relax glute muscles that may be sore or tight,\u201d says Neri.<\/p>\n Lie on your back with your knees bent and feet on the floor.Place your right ankle on your left thigh, just above your left knee.Take hold of the back of your left thigh in both hands and gently pull your left leg to your chest\u2014you should feel a stretch in your right buttock.Hold for time, then repeat on the other side.3. Pelvic tilt glute bridge<\/p>\n Sets: 2 Reps: 10<\/p>\n \u201cThe posterior pelvic tilt helps with pelvic and lower back mobility, while the bridge helps isolate and strengthen glutes and hamstrings,\u201d says Neri.<\/p>\n Lie on your back with your knees bent and both feet flat on the floor.Rotate your hips back into a pelvic tilt by pushing your back into the floor.Squeeze your glutes as you slowly lift your hips.Hold for 1-2 seconds then return to the starting position slowly.<\/p>\n Form tips: \u201cFor the pelvic tilt, think about tucking your tail between your legs,\u201d says Neri. \u201cSqueeze the glutes and lift the hips off the floor, making sure to not flare the rib cage out. Exhale as you lift.\u201d<\/p>\n