Reviewed by Dr. Kenton Bruice, MD
Reading time: three minutes.
Hip pain during perimenopause and menopause is often linked to hormonal shifts that affect joint stability, muscle strength, and bone density. This can lead to soreness, stiffness, or reduced mobility.
Targeted exercises can help relieve discomfort and support healthy movement. In this post, you will find practical exercises that are easy to follow and designed to improve hip function during menopause.
Table of Contents
Key Takeaway
Targeted exercises can help reduce hip pain during menopause, but they work best as part of a broader strategy. Dr. Kenton Bruice helps women in St. Louis address the hormonal shifts behind joint discomfort with personalized treatment plans that support long-term relief.
Why Menopause Affects Hip Joints
Estrogen plays a vital role in supporting muscle mass, joint health, and bone density. During the menopause transition, estrogen levels drop. This shift in female hormones can lead to:
- Joint pain and stiffness may develop due to reduced lubrication in the hip joint and other weight-bearing joints.
- Hip muscles may become weaker as the body loses strength around the hips and pelvic area.
- Bone density tends to decrease, increasing the risk of osteoporosis and hip-related conditions.
Over time, these changes can make your hips feel more sore and limit your range of motion.
5 Gentle Menopause Hip Pain Exercises to Try Today
These low-impact exercises are easy to do at home and reduce strain on sensitive joints. Always begin in a safe starting position and adjust based on comfort.
- Seated leg lifts: Builds strength in the front of your hip and thigh bones.
- Sit in a chair with your back straight and core engaged
- Slowly lift one leg until it is straight and hold for 5 seconds
- Lower with control. Repeat 10 times per leg
- Standing Hip Circles: Improves range of motion in the hip joint.
- Stand near a chair or wall for balance
- Lift one leg slightly off the floor
- Make small circles in the air, 10 times in each direction
- Switch legs
- Glute bridges: Activates your glutes, hip extension, and pelvic floor muscles.
- Lie on your back with knees bent, feet flat
- Squeeze your glutes and lift your hips
- Hold for 5 seconds, then lower. Repeat 10 times
- Side-lying leg lifts: Targets outer hip muscles and improves lateral stability.
- Lie on your side with legs stacked
- Raise the top leg slowly and lower with control
- Do 10 reps, then switch sides
- Figure-4 stretch: Relieves tension in the joints.
- Sit or lie down
- Cross your right ankle over your left knee
- Gently press the top knee outward
- Hold for 20 seconds. Switch sides
Tips to Stay Safe While Exercising
- Warm up first: March in place or walk to prepare the joints.
- Avoid sharp pain: Discomfort is fine, but stop with severe pain.
- Support your balance: Use a wall or chair as needed.
- Stick to a routine: Consistency is key for easing joint pain symptoms.
- Check your sleeping position: Proper alignment helps reduce pain worse at night.
FAQs
What supplements are good for joint pain during menopause?
Supplements like omega-3 fatty acids, vitamin D, calcium, magnesium, turmeric, and collagen can support joint health and reduce inflammation. Talk to your provider about what fits your health plan.
Does joint pain from menopause ever go away?
Many women find relief through hormone replacement therapy, physical therapy, exercise, and nutrition. As the body adjusts, pain during perimenopause or menopause often becomes easier to manage.
Does walking help hip pain?
Yes, walking is a safe form of exercise that maintains joint flexibility and encourages circulation. It can ease chronic pain and support a healthy weight when done regularly.
Find Long-Term Relief With the Right Support
Exercise can go a long way in easing hip pain during menopause, but it’s only part of the solution. Hormonal changes are often the root cause, which means real relief may require more than stretching and movement. Bioidentical hormone replacement therapy can help restore estrogen levels, protect your joints, and reduce overall discomfort.
At the St. Louis Hormone Institute of Missouri, Dr. Kenton Bruice offers personalized care to help women feel strong, active, and in control of their health. If hip pain or other menopause symptoms are affecting your quality of life, it may be time to explore hormone therapy and find a treatment plan that works for you.
To book an appointment with Dr. Bruice at the St. Louis Hormone Institute of Missouri, call (314) 222-7567 or visit us at 9909 Clayton Rd, Suite 225, St. Louis, MO.