In this article, I will provide you with tips and advice on how to find relief from aching legs during perimenopause. This is an odd symptom many women don’t realize can be due to perimenopause. Many women experience leg discomfort and pain during this phase of life, and it can greatly affect their daily lives.
Let’s talk about the causes of aching legs in perimenopause and managing leg discomfort during perimenopause, so you can improve your daily comfort and manage the symptoms more effectively.
Key Takeaways:
- Aching legs during perimenopause can greatly impact women’s quality of life.
- Understanding the causes of leg discomfort and pain in perimenopause is key to finding relief.
- Implementing lifestyle changes, exercises, and other types of therapy can help alleviate leg pain in perimenopause.
- Diet and nutrition play an important role in managing aching legs during perimenopause.
- Learning how to manage stress can help manage aching legs as well as hundreds of other symptoms.
Understanding Aching Legs During Perimenopause
During perimenopause, the body goes through various fluctuations in hormones that can contribute to leg discomfort. These changes include:
Physical Causes of Leg Discomfort
Changes in blood circulation, hormonal fluctuations, and the overall aging process can all play a role in aching legs during perimenopause. These factors can lead to symptoms such as leg pain, cramps, and heaviness. Stress and aging can also cause a depletion of vitamins and minerals such as potassium and magnesium which can cause leg achiness as well.
Hormonal Fluctuations and Their Impact on Your Body
The hormonal fluctuations that occur during perimenopause can have a significant impact on your body, even including your legs. As estrogen and progesterone levels decrease, it can lead to changes in blood vessels, muscle mass, and joint health. These changes can contribute to leg discomfort and pain.
The Connection Between Low Estrogen and Aching Joints
Low estrogen levels, which are common during perimenopause, can also contribute to aching joints and legs. Think of estrogen as our “juicy” or “cooling and moisturizing” hormone. When it decreases at the end of perimenopause, that is going to contribute to inflammation, and muscle and joint pain. Estrogen plays a crucial role in maintaining joint health and reducing inflammation.
Common Perimenopausal Symptoms Related to Aching Legs
During perimenopause, women can experience so many different symptoms that don’t necessarily seem hormonal, including aching legs and hips.
Identifying Aching Legs and Hips Perimenopause Symptoms
Identifying the reasons for aching legs and hips during perimenopause is important to differentiate them from other medical conditions and treat it properly. Some common symptoms include:
- Leg pain
- Stiffness
- Aching
- Sense of heaviness
These symptoms can vary in severity and frequency from woman to woman.
Aches and Pains Perimenopause Can Bring
Perimenopause can bring about various aches and pains throughout the body, including the legs. Along with aching legs and hips, women may also experience:
- Leg cramps
- Muscle aches
- Overall discomfort
Understanding these symptoms and their connection to perimenopause is important in finding the right relief strategies. A lot of women are confused by these symptoms that can seemingly come from out of nowhere, but there are reasons for it. It’s important to identify the correct cause of it so it can be treated effectively.
Relief for Aching Legs in Perimenopause
There are various strategies and treatments available that can help alleviate these symptoms. Let’s explore different treatment strategies for relief, including lifestyle changes, exercises, and other types of therapy. The trick to reducing leg pain in perimenopause is to use a multifactorial approach with the things described below.
Lifestyle Changes
By making certain lifestyle changes, you can effectively manage leg discomfort during perimenopause:
- Stay hydrated: Drink an adequate amount of water throughout the day to keep your muscles and joints well-hydrated. I also recommend drinking electrolytes 1-2 times per day to most of my patients. Minerals are vitally important for our body and lots of us are deficient in certain ones. Stress depletes them faster. In your water, add your favorite electrolytes. I love the Go Hydrate packets.
- Eat a balanced diet: I recommend using a framework of protein, fiber, and healthy fat at your meals. Fiber should be in the form of fruits and vegetables as much as the time as possible. Whole grains are also okay, but try to get a produce too. Choose 1-2 TBSP of healthy fats, such as avocado, nuts, seeds, nut butter, olive oil, ghee, etc. You’ll want to eat nutrient-dense, whole foods to ensure you’re also getting in micronutrients (think: vitamins and minerals again!).
- Maintain a healthy weight: Excess weight can put additional strain on your legs, leading to increased discomfort. Don’t drastically cut your calories or do fad diets, but if you’re overweight, trying to slight caloric deficit over time, prioritizing protein, strength training, and walking will help alleviate leg aches and pains.
- Avoid prolonged sitting or standing: Take breaks and move around regularly to reduce pressure on your legs. When you’re at work, try a standing desk or get up every 1-2 hours at minimum and move around or stretch.
- Wear supportive shoes: Choose footwear that provides proper support and cushioning to alleviate leg discomfort.
Exercises for Aching Legs During Perimenopause
Engaging in regular exercise can help strengthen your muscles, improve circulation, and reduce leg pain. Consider incorporating the following exercises into your routine:
- Stretching exercises: Perform gentle stretches for your calves, hamstrings, and quadriceps to relieve muscle tension and improve flexibility.
- Muscle-building exercises: Focus on exercises that target your leg muscles, such as squats, lunges, deadlifts, and leg presses. I prefer my patients do about 2-3 full body workouts a week at a minimum.
- Low-impact exercises: Choose activities like swimming, cycling, or using an elliptical machine to minimize joint impact while still moving your body.
Other Therapies to Try
In addition to lifestyle changes and exercises, complementary therapies can provide relief for aching legs in perimenopause:
- Massage therapy: Regular massages can help relax muscles, improve circulation, and reduce leg pain.
- Heat therapy: Apply a heating pad or take warm baths with Epsom salt to relax muscles and alleviate discomfort.
- Acupuncture: This involves inserting thin needles into specific points on the body to promote pain relief, circulation, and relaxation.
- Natural remedies: Some herbal supplements, such as turmeric, ginger, and magnesium (either topically or orally), have anti-inflammatory properties that may help reduce leg pain. As I mentioned earlier, make sure you’re also getting enough potassium. Eat your bananas and potatoes, but you can also drink potassium through coconut water or use cream of tartar.
Effective Exercises for Aching Legs During Perimenopause
Our body is made to move. I always encourage my patients to make sure they are moving their bodies about 30 minutes minimum on most days of the week. As I mentioned earlier, I also really believe perimenopausal women need some strength training 2-4 times per week depending on goals.
Targeted stretching can also improve circulation in the legs which helps to alleviate discomfort and reduce pain. Here are several effective exercises that you can incorporate into your routine:
- Calf stretches: Stand facing a wall with your hands placed on the wall for support. Step one foot back and keep it straight, while bending the front knee. Lean towards the wall, feeling the stretch in the calf of the back leg. Hold for 30 seconds and repeat on the other side.
- Quad stretches: Stand upright and hold onto a chair or wall for balance. Bend one knee and grab your ankle, pulling your heel towards your buttocks. Hold the stretch for 30 seconds and repeat on the other side.
- Hamstring stretches: Sit on the edge of a chair and extend one leg straight in front of you, placing your heel on the floor. Hinge forward at the hips, reaching towards your toes while keeping your back straight. Hold for 30 seconds and repeat on the other leg.
- Ankle circles: Sit on a chair with your feet lifted off the ground. Rotate your ankles in a circular motion, clockwise and then counterclockwise. Perform 10 circles in each direction.
- Leg raises: Lie flat on your back and raise one leg off the ground, keeping it straight. Hold for a few seconds and then slowly lower it back down. Repeat for 10-15 repetitions on each leg.
- Walking: Walking is a great low-impact exercise that can help improve circulation in the legs and keep mobility in the lower body strong. Aim for at least 30 minutes of walking on most days of the week.
Lifestyle Changes to Alleviate Aches and Pains in Perimenopause
When it comes to managing leg aches and other symptoms of perimenopause, incorporating certain lifestyle changes can make a significant difference. By focusing on nutrition, exploring herbs and supplements, and learning how to manage and process stress better, you can find relief and improve your quality of life in general. The following are leg pain remedies for perimenopausal women.
Importance of Diet and Nutrition
During perimenopause, paying attention to your diet and nutrition is crucial for overall hormonal balance, but also for alleviating symptoms like leg pains. Incorporating foods that are rich in antioxidants, anti-inflammatory properties, and nutrients can help reduce inflammation, build muscle, help hormones, and improve overall joint health. Consider adding these foods to your perimenopause nutrition:
- Leafy greens like spinach, kale, and Swiss chard
- Fatty fish such as salmon
- Colorful fruits like berries, cherries, and oranges
- Nuts and seeds, including almonds, walnuts, and flaxseeds
- Healthy fats from avocados, olive oil, and coconut oil
- Whole grains like quinoa, brown rice, and oats
Herbs and Supplements
In addition to dietary changes, herbs, and supplements can provide additional relief for aching legs during perimenopause. Some herbs and supplements have anti-inflammatory properties, promote joint health, and help reduce pain and discomfort. It’s important to consult with a healthcare professional before incorporating any new supplements into your routine. Here are some herbs and supplements that may help alleviate leg pain:
- Turmeric: Known for its anti-inflammatory properties
- Ginger: Helps reduce inflammation and relieve pain
- Omega-3 fatty acids: Found in fish oil supplements, beneficial for joint health
- Glucosamine and chondroitin: Support joint health and reduce pain
- Magnesium: You can take it in the form of lotion, oil, Epsom salt baths, powders, or capsules. This can help prevent muscle cramps and aches.
There are so many ways to alleviate leg aches during perimenopause. Working with a healthcare professional who understands women’s health and hormones will help you create a comprehensive plan to support your hormones as a whole, but also reduce discomfort.
Stress Reduction to Manage Leg Discomfort
Stress can exacerbate aching legs during perimenopause. Implementing stress reduction techniques can help manage leg discomfort and promote overall well-being.
First, I want to preface this section by saying that I believe our stress comes from the perception of stressors, not the stressors themselves. I also think stress management is VERY much tied to our thoughts. Thoughts are directions for our body. When we are constantly in a state of negative thinking, catastrophizing, fear, overwhelm, etc., our body will help us cope with all that stress by producing stress hormones – adrenaline and cortisol.
This is what stress is. Start by paying attention to the thoughts that you’re buying into and engaging with. Then work on not engaging with the worries, fears, etc., and reframing things. This might be the work of a therapist to help too and that’s okay.
I think this is the true work of managing stress, but there are things to add to your lifestyle that can help too.
Consider incorporating the following relaxation techniques into your routine:
- Mindfulness meditation: Calms the mind and relaxes the body. You can start with even 2-5 minutes. The goal here is to gently notice your thoughts when they come but not attach yourself to them.
- Yoga: Stretches and strengthens muscles, and promotes relaxation through breathwork.
- Deep breathing exercises: Helps reduce stress and tension
- Regular self-care practices: Take time for yourself and engage in activities that bring you joy. This can look like staring at a wall if you need a break. It can also look like curling up with a book, getting outside, going on a walk, taking a bath, calling a friend, petting your dog, etc. Do whatever brings you joy and peace
Conclusion
In conclusion, aching legs during perimenopause can be a common symptom that greatly affects daily comfort and quality of life, but there are lots of things that can be greatly helpful for this too.
If you need more help with hormones or managing perimenopausal symptoms, I created a free, on-demand training for you! “Achieve Better Moods, Sleep, Periods, and Energy Levels in Perimenopause (Without Overwhelm, Strict Diets, or Disruptive Lifestyle Changes).”
In this exclusive 1-hour training, you’ll uncover the hidden truths behind hormonal imbalances and learn proven strategies to regain control of your health and well-being. CLICK HERE TO WATCH IT!
FAQ’s
Can perimenopause cause achy legs?
Yes, perimenopause can cause achy legs. The hormonal fluctuations and physical changes that occur during this phase of life can contribute to leg discomfort, pain, and aching.
What do perimenopause aches feel like?
Perimenopause aches can manifest as leg pain, aching, stiffness, cramps, or a sense of heaviness. The severity and frequency of these symptoms may vary from person to person.
What are the symptoms of perimenopause debilitating?
Perimenopause can bring about various symptoms that can be debilitating for some women, including aching legs, hot flashes, night sweats, mood swings, fatigue, period changes, and sleep disturbances. These symptoms can greatly impact a woman’s quality of life. However, I want you to deep within you that you don’t have to put up with these things. There are so many things to do to regain your quality of life and feel like yourself again. Leg pain management for women in perimenopause usually does best with a multifactorial approach using nutrition, movement, and herbs/supplements.
Does low estrogen make your legs ache?
Yes, low estrogen levels, which happen during later stages of perimenopause, can contribute to aching legs, as estrogen plays a crucial role in maintaining joint health, reducing inflammation, and promoting overall muscle and bone health.
If you need more help with hormones, go watch my free, on-demand training. In this exclusive 1-hour training, you’ll uncover the hidden truths behind hormonal imbalances and learn proven strategies to regain control of your health and well-being. CLICK HERE TO WATCH IT!
