16/10/2025
💫 If your knees, hips, or shoulders feel more creaky than they used to, it’s because there’s real science behind it. 👇
🧠 Hormones & inflammation:
As estrogen levels drop in perimenopause, its anti-inflammatory protection also declines. That means the tissues around joints (like tendons and ligaments) can become stiffer, less lubricated, and slower to repair.
💪 Muscle loss = less support:
Muscles mass peaks in your 30s then we naturally lose 3–8% of lean muscle per decade, which can accelerate dramatically 3-5 years before menopause if we’re not strength training. Less muscle = less joint stability and shock absorption.
🦴 Collagen changes:
Estrogen helps maintain collagen, which is the protein that keeps our connective tissues supple. When it drops, collagen turnover slows, which can make joints and tendons feel tighter or more achy.
😩 Less movement, more stiffness:
When joints hurt, we move less… which ironically makes them stiffer. Gentle, regular loading keeps synovial fluid circulating, which is nature’s joint lubricant and nutrient provider!
🌟 What you can do:
Lift weights or do bodyweight strength work 2–3x per week to build the muscle scaffolding that supports your joints.
Move often, not just in workouts. Walking, movement snacks, and stretching throughout the day make a big difference.
Eat enough protein (aim for minimum 1.2–1.6g per kg body weight daily) and more if you are super active, to maintain muscle and tendon health.
Prioritise recovery. Sleep, hydration, and managing stress all reduce systemic inflammation.
💫 Remember: achy joints don’t mean you’re “falling apart.”
They’re signals, asking for movement and muscle.
👉 Save this post to come back to on sore days.
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