Hip Pain During Menopause? Find Relief & Understand the Cause

It’s the time of life every woman looks forward to: menopause. After 450 periods and 3,500 days spent menstruating, women in their late forties and early fifties get to experience “the change.” While most expect sleepless nights and hot flashes, they don’t expect symptoms like brain fog or hip bursitis. Changes in joint health are just as common but less likely to be addressed. At Simply Well Chiropractic in Cincinnati, Dr. Faith addresses hip pain during menopause through gentle chiropractic adjustments and treatments like SoftWave Therapy.

Understanding Gluteal Tendinopathy and Bursitis Caused by Menopause

Hip pain during menopause can manifest as gluteal tendinopathy or bursitis. These conditions not only cause discomfort but can also severely limit mobility and daily activities, affecting a woman’s overall well-being. 

Gluteal Tendinopathy: Definition and Explanation

Gluteal tendinopathy refers to the degeneration or inflammation of the gluteal tendons, the tough fibrous bands that attach the gluteal muscles—from the buttocks to the hip bone. This condition is characterized by pain and tenderness in the outer hip area, often worsening with prolonged sitting, standing, or during physical activities. It arises from the overloading or misuse of the gluteal tendons, leading to micro-tears and inflammation.

Hip Bursitis: Definition and Explanation

Hip bursitis, on the other hand, involves inflammation of the bursae—small, jelly-like sacs located throughout the body, including around the hip joint. These sacs function as cushions, reducing friction between bones and soft tissues. Inflammation of the bursae in the hip can cause pain on the outer side of the hip, which may extend to the thigh. This condition can result from repetitive stress, direct impact, or prolonged pressure on the hips.

Causes and Symptoms

Both conditions share common causes, such as perimenopause, menopause, repetitive physical activities, incorrect posture, direct trauma, or underlying skeletal abnormalities that place undue stress on the hip area. Symptoms typically include:

• Pain and tenderness around the hip and outer thigh.
• Stiffness and reduced range of motion in the hip.
• Increased pain during activities like walking, climbing stairs, or after prolonged periods of rest.

Connection Between Menopause and Increased Risk of Hip Pain

The transition into menopause brings about significant hormonal changes, most notably the decline in estrogen levels. Estrogen plays a crucial role in maintaining the health and resilience of connective tissues, including tendons and bursae. As estrogen levels drop during menopause and perimenopause, women may experience a decrease in collagen production and an increase in inflammation, leading to weakened tendons and more fragile bursae. This hormonal imbalance, combined with the natural aging process, significantly elevates the risk of developing gluteal tendinopathy and hip bursitis.

With weight gain during menopause, physical changes and weight distribution shifts that occur during this life stage can further exacerbate the stress on the hip joints, compounding the risk of these conditions. 

Hormonal Fluctuations and Joint Health

Estrogen plays a vital role in maintaining the integrity and resilience of joint tissues. It helps regulate the inflammation process and is instrumental in the production of collagen, a key component of tendons, ligaments, and cartilage. Collagen not only provides structural support to these tissues but also ensures their elasticity and strength. As women enter menopause and experience a decline in estrogen levels, the production of collagen decreases, leading to weakened joint structures and reduced elasticity. This hormonal imbalance makes joints more susceptible to wear and tear, contributing to the development of conditions such as gluteal tendinopathy and bursitis.

Estrogen also has anti-inflammatory properties. As estrogen declines during menopause, the inflammatory response within the body increases. Inflammation is a leading cause of many forms of joint pain, as it can lead to swelling and increased pressure on surrounding tissues. This can exacerbate pain in the hip area, making conditions like bursitis more painful and limiting mobility further.

The Estrogen-Joint Pain Link

The direct link between reduced estrogen levels and increased joint pain is evident in the higher prevalence of musculoskeletal conditions among postmenopausal women. For instance, the risk of developing osteoarthritis, a degenerative joint disease, increases after menopause, highlighting the protective role estrogen plays in joint health. Similarly, conditions such as gluteal tendinopathy and hip bursitis become more common during this life stage, often manifesting as hip pain, stiffness, and reduced range of motion.

The estrogen deficit affects not only the physical aspects of joint health but also the perception of pain. Research suggests that estrogen influences pain sensitivity, with lower levels associated with an increased sensitivity to pain.

Chiropractic Care: A Path to Relief

Given the natural basis of menopause and its associated symptoms, there is a growing interest in natural and holistic approaches to relief. These methods aim not only to alleviate immediate discomfort but also to address the underlying causes of hip pain, promoting long-term health and mobility. From dietary adjustments and supplements to targeted exercises and chiropractic care, exploring these natural paths offers a comprehensive strategy for managing menopause-related hip pain. This integrative approach encourages a balanced and healthy transition through menopause.

Enhancing Spine and Nerve Function

At the core of chiropractic care is the belief that spinal health directly impacts overall well-being. Misalignments in the spine, known as subluxations, can disrupt nerve function and lead to pain, including in the hip area. Dr. Faith use spinal adjustments to correct these misalignments, restoring proper nerve function. Improved nerve function can alleviate pain, improve mobility, and enhance the body’s ability to heal itself. For menopausal women, whose bodies are undergoing significant hormonal changes, maintaining optimal spine and nerve function is crucial for managing symptoms like hip pain.

Supporting Musculoskeletal Health

Chiropractic care extends beyond spinal adjustments to encompass a holistic view of musculoskeletal health. Techniques such as manual therapy, including massage and mobilization, can relieve muscle tension and improve joint movement. These methods address the soft tissue components of hip pain, such as gluteal tendinopathy and bursitis, by reducing inflammation and promoting healing in the affected areas.

Incorporating Stretching and Rehabilitative Exercises

A key element of chiropractic treatment for hip pain involves personalized stretching and rehabilitative exercises. Chiropractors assess each patient’s specific condition and develop a tailored exercise regimen that targets the muscles and joints involved in their hip pain. These exercises strengthen the hip and core muscles, improve flexibility, and support proper joint function. Regularly performing these exercises can prevent future episodes of pain and contribute to long-term musculoskeletal health.

SoftWave Therapy: An Innovative Approach to Hip Pain During Menopause

Dr. Faith at Simply Well Chiropractic in Cincinnati understands the need for treatments that get to the root cause of pain. This is why she brought SoftWave Therapy to Cincinnati. This non-invasive treatment harnesses the power of shockwave technology to offer relief and promote healing without the need for medications or surgery. 

Explaining SoftWave Therapy

SoftWave Therapy, also known as extracorporeal shock wave therapy (ESWT), involves the delivery of shock waves to the affected area to stimulate healing. This therapy utilizes a device that generates acoustic waves, which are then directed into the tissues of the hip. These shock waves trigger biological effects that lead to the repair and regeneration of damaged tissues. The process stimulates the body’s natural healing mechanisms, including increasing blood flow, enhancing cell growth, and dissolving calcified fibroblasts. Moreover, it can lead to the release of pro-inflammatory compounds that are necessary for healing, followed by the restoration of normal tissue integrity.

Benefits of SoftWave Therapy

SoftWave Therapy offers a range of benefits for individuals experiencing hip pain during menopause, particularly for those dealing with gluteal tendinopathy and bursitis:

• Promotes Tissue Healing: The shock waves stimulate the body’s natural healing processes, encouraging the repair of damaged tissues. This can lead to a reduction in pain and an improvement in function, facilitating a quicker return to daily activities.
• Reduces Inflammation: SoftWave Therapy can help diminish inflammation in the hip area. By reducing inflammation, this therapy not only alleviates pain but also addresses one of the underlying causes of hip discomfort, particularly in cases of bursitis.
• Non-invasive and Safe: As a non-invasive treatment option, SoftWave Therapy offers a safe alternative to surgical interventions. The therapy is associated with minimal risks and side effects, making it an attractive choice for those seeking less invasive solutions.
• Effective Pain Management: For many patients, SoftWave Therapy provides significant pain relief. This reduction in pain can improve quality of life, enhance mobility, and allow for more active participation in physical therapy and daily exercises.
• No Need for Medication: Given its effectiveness in reducing pain and inflammation, SoftWave Therapy can reduce or eliminate the need for pain medication. This is particularly advantageous for individuals looking to avoid the side effects associated with long-term use of pain relievers.

SoftWave Therapy in Menopause-Related Hip Pain

The hormonal changes during menopause can make women more susceptible to joint pain and inflammation, complicating the management of conditions like hip bursitis and tendinopathy. SoftWave Therapy, with its ability to promote tissue healing and reduce inflammation, presents a promising option for addressing these challenges. By incorporating this innovative therapy into their treatment regimen, menopausal women can find meaningful relief from hip pain, enhancing their overall well-being during this transitional period.

Nutritional Supplements for Joint Health

Dr. Faith at Simply Well Chiropractic can also women navigate menopause with quality nutritional supplements.  Incorporating specific supplements into one’s diet can offer significant benefits, providing the nutrients needed to maintain healthy joints and reduce inflammation.

Recommended Supplements for Joint Health during menopause

• Omega-3 Fatty Acids: Found in fish oil and flaxseed, Omega-3s are potent anti-inflammatory agents that can help reduce joint pain and stiffness. They are particularly effective in decreasing the inflammation associated with hip bursitis and tendinopathy.
• Glucosamine and Chondroitin: These supplements are the building blocks of cartilage and can help slow down its degeneration, providing relief from joint pain and improving mobility. They are often taken together to support joint health and are especially beneficial for those experiencing the early stages of degenerative joint conditions.
• Collagen: As the primary protein in cartilage, collagen supplements can help maintain the integrity of joint tissues. Supplementing with collagen may enhance the body’s ability to repair and regenerate cartilage, reducing the risk of joint deterioration.
• Vitamin D: Essential for calcium absorption and bone health, vitamin D deficiency is linked to an increased risk of joint pain. Supplementing with vitamin D can support bone strength and reduce the likelihood of joint pain exacerbated by weakened bones.
• Vitamin K: This vitamin plays a crucial role in bone and cartilage mineralization. Adequate levels of vitamin K can help maintain joint health and prevent the progression of joint pain.

Incorporating these supplements into a comprehensive approach to managing menopause-related hip pain can offer significant relief, improving quality of life for many women during this transitional period. It’s important to consult with a healthcare provider before starting any new supplement regimen, especially to ensure compatibility with existing health conditions and medications.

At-Home Exercises and Habits for Hip Pain Management

Menopause-related hip pain, including conditions like gluteal tendinopathy and hip bursitis, can significantly impact daily life. However, incorporating at-home exercises and adopting healthy habits can complement professional treatments and nutritional supplements.

Importance of At-Home Care

At-home care is crucial in the holistic management of hip pain. It empowers individuals to actively participate in their healing process, extending the benefits of clinical interventions into daily life. Regularly performing targeted exercises and adhering to healthy lifestyle habits can significantly enhance joint flexibility, strengthen the muscles supporting the hips, and reduce the intensity of pain experienced. Moreover, these practices can prevent future episodes of discomfort, contributing to long-term joint health and well-being.

Simple and Effective Exercises during menopause

• Hip Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top, then slowly lower back down. This exercise strengthens the glutes and lower back, supporting hip stability.
• Leg Lifts: Lying on your side, keep your lower leg slightly bent and lift your top leg towards the ceiling before lowering it with control. This targets the abductor muscles, crucial for hip stability and mobility.
• Standing Hip Abductions: Stand behind a chair for support, slowly lift one leg to the side, and then lower it back down, keeping your torso straight. This helps strengthen the outer thigh and hip muscles.
• Seated Butterfly Stretch: Sit on the floor, press the soles of your feet together, and gently press your knees down towards the ground. This stretch can improve hip flexibility and reduce tightness in the hip and thigh muscles.

Lifestyle and Dietary Tips during menopause

• Maintain a Healthy Weight: Extra weight can increase the stress on your hips. Maintaining a healthy weight through a balanced diet and regular exercise can alleviate some of this pressure and reduce hip pain.
• Stay Active: Regular low-impact activities like walking, swimming, or cycling can help maintain joint mobility and prevent stiffness. Aim for at least 30 minutes of moderate activity most days of the week.
• Anti-inflammatory Diet: Incorporating foods rich in Omega-3 fatty acids, antioxidants, and fiber can help combat inflammation in the body. Include plenty of fruits, vegetables, whole grains, and lean proteins in your diet.
• Stay Hydrated: Adequate hydration is essential for maintaining the health of your joints. Water helps to keep the cartilage soft and hydrated, which can reduce friction and wear.
• Mind Your Posture: Adopting good posture when sitting, standing, and walking can reduce undue stress on your hips. Ensure your work environment is ergonomically set up to support proper posture.

Implementing these exercises and habits into your daily routine can significantly impact your ability to manage menopause-related hip pain. However, it’s important to consult with a healthcare provider before beginning any new exercise program, especially if you have existing health conditions. By taking an active role in your health care, you can navigate menopause with greater comfort and mobility.

Finding Relief from Hip Pain During Menopause at Simply Well Chiropractic in Cincinnati

Navigating through menopause presents a unique set of challenges, particularly when it comes to managing hip pain—a common yet often overlooked symptom. As we’ve explored, conditions like gluteal tendinopathy and hip bursitis can significantly impact quality of life during this transitional period. However, understanding the multifaceted nature of menopause-related hip pain illuminates the path to effective management through holistic approaches.

The journey to alleviating hip pain during menopause is not one-size-fits-all; it requires a tailored strategy that addresses the individual needs and symptoms of each woman. Chiropractic care, with its focus on improving spine and nerve function, offers a foundational approach to managing pain. Similarly, innovative treatments like SoftWave Therapy provide non-invasive options for promoting tissue healing and reducing inflammation. Nutritional supplements play a crucial role in supporting joint health from the inside out, offering the essential nutrients needed to maintain healthy joint function. Furthermore, at-home exercises and positive lifestyle habits empower women to take an active role in their health care, strengthening the muscles around the hips and improving flexibility.

If you are navigating menopause and experiencing hip pain, consider this an invitation to take control of your health. Contact Simply Well Chiropractic in Cincinnati at 513.271.1233 or schedule your appointment below to partner with Dr. Faith.