understanding musculoskeletal (msk) issues during your menopause
Going through menopause and peri-menopause can be a challenging time, especially with the added discomfort of joint pain and muscle stiffness. These symptoms are common due to significant hormonal changes, particularly the decline in oestrogen, which affects muscles, bones, tendons, and ligaments.
Joint Pain and Stiffness
Lower levels of oestrogen can lead to increased inflammation and reduced lubrication in the joints. This can make simple tasks, like getting out of bed or walking up stairs, surprisingly painful.
Muscle Pain and Weakness
As oestrogen levels drop, you may notice a decline in muscle mass and strength, making muscles more prone to injury. This can lead to persistent muscle pain and a feeling of weakness, which for some women, can really impact day-to-day life.
Tendon and Ligament Issues
The reduction in oestrogen also affects the tendons and ligaments, making them stiffer. Common complaints include frozen shoulder, knee and heel/foot pain.
“Assisted stretching is a little like a combination of a physio or osteo session combined with a relaxing massage. You lie on a stretch bed while your Stretch Life Therapist works to deliver a sequence of stretches designed to alleviate your MSK issues. ”
How Assisted Stretching Can Help
Assisted stretching is a little like a combination of a physio or osteo session combined with a relaxing massage. You lie fully clothed on a specially designed stretch bed while your highly qualified Stretch Life Therapist works to deliver a carefully designed sequence of stretches tailored to your body to alleviate your MSK issues. Here’s why it can be particularly helpful during menopause:
How Assisted Stretching Can Help Menopause Related Issues
Incorporating assisted stretching, into your weekly routine really can offer long-term health benefits during your menopause:
Improved Flexibility and Range of Motion: Assisted stretching can help reduce stiffness in your muscles and tendons, improving your flexibility and range of motion right from the first time you experience it. This is essential for maintaining your mobility and reducing the risk of injuries.
Reduced Pain and Inflammation: Regular stretching helps decrease inflammation and muscle tension. It increases blood flow to your muscles and joints, promoting healing and reducing discomfort and as a wonderful side effect, giving you a great boost of energy.
Enhanced Muscle Function: By targeting specific muscle groups, stretching can help maintain and even improve muscle function. If you come twice a week or more, studies show that you can even improve muscle mass. This is especially important as muscle mass and strength decline with menopause.
Improved Posture: Assisted stretching can correct postural imbalances and improve spinal alignment, which is crucial for reducing back, neck, and shoulder pain. Better posture also helps reduce strain on your joints and muscles. Not just a menopause thing but important for everyone, especially if you sit for many hours a day at a desk.
Supporting Your Stretching Routine
While assisted stretching offers significant benefits during your menopause and beyond, it’s most effective when combined with other healthy habits. However, if you only do one thing, try stretching as one of the five pillars of longevity to keep you moving pain free for the long term.
Strength Training: Engage in regular strength training exercises to build muscle mass and improve bone density. Weight lifting, resistance band workouts, and body-weight exercises can be very effective. If you don’t have the motivation to lift weights, come twice a week or more to Stretch Life to see how you can start to build some muscle mass through assisted stretching.
Nutrition and Supplements: Make sure you’re getting enough calcium, vitamin D, magnesium and protein to support your bone and muscle health. Consult with a healthcare provider about supplements if necessary.
Hydration and Rest: Staying hydrated and getting enough rest are essential for muscle recovery and overall well-being. Proper hydration helps maintain joint lubrication, and rest allows your muscles to repair and strengthen.
Stretching for longevity
Taking these steps can make a big difference in how you feel and help you stay active and healthy through menopause and beyond. If we get better at ageing so we will want to age more.
