World Menopause Day 2026: let's talk about the aches

It's real, and it's common

In 2024, researchers writing in the journal Climacteric gave this pattern a name: the musculoskeletal syndrome of menopause. They estimated that more than 70% of women have muscle and joint symptoms during the menopause transition, and about a quarter find them disabling.

The likely reason is oestrogen. There are oestrogen receptors in your joints, tendons, muscles and bones. As levels swing and fall, inflammation can rise, tendons can stiffen, and you start to lose muscle. A long-running US study (SWAN) found lean mass begins to drop as the transition starts, which means less support around your joints.

What actually helps

Get strong. Australian GP guidelines for knee and hip osteoarthritis strongly recommend muscle-strengthening exercise to reduce pain and improve function. Two sessions a week is a good start.

Keep moving on the bad days. Gentle walking, cycling or mobility work usually beats resting completely. If you love Pilates, keep it for your core, balance and pelvic floor, and add strength work alongside it.

Talk to your GP. Ask about the Medicare menopause health assessment, a longer appointment for women in perimenopause or menopause. Your GP can rule out other causes like arthritis, thyroid problems or low iron, and talk you through whether MHT suits you. In a large trial, oestrogen modestly reduced how often women reported joint pain.

Don't ignore warning signs. Hot, red or very swollen joints, morning stiffness that lasts more than an hour, or pain with fever or unexplained weight loss all need a prompt GP visit.

The bottom line

Aching in midlife is common, but it isn't something you just have to put up with. Use World Menopause Day as your nudge: book the GP appointment, and book in your first strength session.