Achy Joints in Perimenopause: Low-Impact Ways to Keep Moving
If your knees, hips, or shoulders are complaining more than they used to, you're not imagining it. Joint pain during perimenopause is common and frustrating. But you don't have to choose between aggravating your joints and giving up movement entirely. There's a middle path.
What's Happening (And Why It's Real)
Joint pain during perimenopause isn't in your head. It's a genuine physical change.
Many people notice their joints feel stiffer, achier, or more sensitive during perimenopause. Knees that used to handle stairs without complaint suddenly protest. Shoulders feel tight. Hips ache after sitting too long.
Research suggests this is linked to hormonal changes that affect inflammation, connective tissue, and joint lubrication. Your joints aren't damaged. They're responding to a shifting internal environment.
The good news is that gentle, regular movement often helps more than complete rest. But the key word is gentle. Pushing through pain or jumping into high-impact exercise usually backfires.
Important: If joint pain is severe, persistent, or getting worse, see a professional. A GP or physiotherapist can rule out other causes and recommend specific treatments. This guide is for general joint achiness, not acute injury.
What Often Makes It Worse
You don't need a list of banned exercises. But some patterns tend to aggravate joint pain more than help.
Sudden intensity spikes
Going from minimal activity to ambitious workouts is a recipe for flare-ups. If you haven't moved much lately, diving into a HIIT class or long run will likely leave your joints worse off. Start smaller than feels reasonable.
High-impact when it hurts
Running, jumping, or plyometric exercises can be fine for some people. But if your joints are already complaining, high-impact movement often makes them complain louder. There's no prize for pushing through.
Punishment workouts
Exercise as penance for missing days or eating certain foods creates a cycle of overexertion and pain. Your joints don't respond well to being punished. They respond to consistent, gentle use.
Complete immobility
Resting sore joints for a day or two makes sense. But weeks of avoiding movement because it might hurt often leads to stiffer, weaker joints that hurt more when you do try to move. Gentle movement usually helps more than total rest.
Low-Impact Movement That Helps
Low-impact doesn't mean ineffective. It means movement that doesn't pound your joints while still keeping them mobile and strong.
Walking
Walking is underrated. It's weight-bearing (good for bones), gentle on joints, and sustainable daily. Start with whatever distance feels comfortable, even if that's just 5-10 minutes. Flat surfaces are easier on knees than hills at first.
Mobility work
Gentle mobility and balance exercises keep joints moving through their range without strain. Hip circles, shoulder rolls, ankle rotations, gentle spinal twists. These feel small but genuinely help with stiffness.
Supported strength
Light strength training can support joint stability. Use a chair for balance during squats. Do wall push-ups instead of floor push-ups. Keep the weight light and the movements controlled. You're not training for power, you're training for support.
Swimming or cycling (optional)
If you have access, swimming and cycling are extremely gentle on joints while still providing good movement. But they're not required. Walking and mobility work are often enough.
The goal isn't to find the "best" exercise. It's to find what you can do regularly without making your joints angrier.
Building Strength Without Aggravation
Strength work supports joint stability, but only if you do it gently. Here's how to approach it when joints are already unhappy.
Use support
Hold onto a chair or wall for balance during single-leg work. Sit in a chair for overhead presses. Use a wall for push-ups. Support isn't cheating. It lets you move without overloading sensitive joints.
Keep sets short
Do 5-8 reps, rest, then repeat if it feels okay. Short sets are easier to control and less likely to cause fatigue-related joint stress. Two sets of 6 reps beats one set of 15 when joints hurt.
Focus on control, not speed
Slow, controlled movements are safer for achy joints than fast, bouncy ones. Lower yourself into a squat over 3 seconds, then stand up over 3 seconds. Control reduces impact.
Bodyweight first
Before adding any weight, make sure the movement itself feels tolerable. If bodyweight squats hurt your knees, adding dumbbells won't help. Modify the movement first (like sit-to-stands from a chair), then progress later.
If you want more guidance on gentle strength work, our strength training page has starter routines designed for beginners with adjustable intensity.
7-14 Day Joint-Friendly Plan
This plan assumes you're dealing with mild to moderate joint discomfort, not acute pain. If something hurts sharply during a movement, skip it.
Week 1: Establishing Tolerance
Day 1: 10-minute gentle walk on flat ground + 5 minutes of mobility work (hip circles, shoulder rolls, ankle rotations)
Day 2: 10-15 minute walk (increase slightly if Day 1 felt okay)
Day 3: Rest or very gentle stretching (5 minutes max)
Day 4: 10-minute walk + 5-10 minutes light strength (chair squats, wall push-ups, standing leg lifts)
Day 5: 15-minute walk (easy pace)
Day 6: 5-10 minutes mobility work only
Day 7: Rest
Week 2: Gentle Progression
Day 8: 15-minute walk + 5 minutes mobility
Day 9: 15-20 minute walk (add distance only if joints feel good)
Day 10: Rest or 5-minute gentle movement
Day 11: 10-15 minute walk + 10 minutes light strength (2 sets of 6-8 reps)
Day 12: 20-minute walk
Day 13: 10 minutes mobility + 5 minutes light strength
Day 14: Rest
Key principles:
- Only increase duration or intensity if the previous week felt manageable.
- Some mild stiffness the next day is normal. Sharp pain or swelling is a signal to back off.
- Rest days aren't negotiable. They're when your joints recover.
You're looking for gradual improvement over weeks, not dramatic changes in days. If you're dealing with fatigue alongside joint pain, prioritize shorter sessions and more rest days.
How Motion Supports Consistency Without Pressure
Joint pain creates an all-or-nothing trap. You feel okay, do too much, then hurt for days. Motion helps break that cycle.
Weekly goals adapt to what you actually do. If you need lighter activity because your knees are flaring up, Motion adjusts. You're not stuck chasing targets that ignore how your body feels.
Walking and gentle movement both count. A 10-minute walk on a bad joint day contributes to your weekly progress just like a 30-minute walk on a good day. Something always beats nothing.
Rest days don't break your streak. Motion tracks weekly patterns, not daily perfection. Taking a day off when joints hurt isn't failure. It's sensible management.
You're building a sustainable approach to movement, not fighting your body into submission.
Try Motion Free
Movement that adapts when your joints need gentler days. No guilt, no rigid targets.
Common Questions
If you have anything else you want to ask, reach out to us.
Should I exercise when my joints hurt?
It depends on the type of pain. Mild stiffness or achiness often improves with gentle movement like walking or mobility work. Sharp, acute pain or swelling is a signal to rest and possibly see a professional. When in doubt, start with 5 minutes of gentle movement and see how it feels.
How long does perimenopause joint pain usually last?
This varies widely. For some people, joint pain eases after a few months. For others, it persists throughout perimenopause. Regular gentle movement, maintaining strength, and managing inflammation through diet and stress can all help. If pain is severe or worsening, see a GP or rheumatologist.
Is it normal for joints to hurt more after exercise?
Some mild stiffness the day after exercise is normal, especially if you're new to movement. But if exercise consistently makes your joints hurt more or causes swelling, you're likely overdoing the intensity or choosing movements that don't suit your current joint health. Scale back and consider professional guidance.
What's the difference between good pain and bad pain?
Muscle fatigue and mild stiffness from use are normal. Sharp, stabbing pain during or after movement is not. Joint swelling, pain that doesn't improve with rest, or pain that limits daily activities should be checked by a professional. Listen to your body, not motivational quotes about pushing through.
Can strength training help with joint pain or make it worse?
Done gently, strength training can support joint stability and reduce pain over time. Done too intensely or with poor form, it can make things worse. Start with bodyweight movements, use support for balance, keep sets short, and progress slowly. If something hurts during the movement, stop and modify.
Keep Moving Without Aggravating Your Joints
Motion helps you stay consistent with gentle movement, even when joints are unhappy. Weekly goals that adjust, rest days built in, and no pressure to do more than your body can handle. See how Motion works.
