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If you’ve ever found yourself cursing your knees, hips, or even your elbows for aching more than usual when Aunt Flo comes to town, you’re not alone. Joint pain during your period is a real thing, and no, it’s not all in your head. In fact, there’s some solid science behind why your body feels like it’s falling apart once a month. So, let’s break down why this happens and, more importantly, what you can do about it.
Why do my joints hurt more on my period?
It's a question that pops up for many women month after month. And, as with all things period-related, it’s not as simple as just one answer. In reality, there are a few culprits behind your period joint pain:
Hormones
Your hormones don’t just mess with your emotions; they also play a huge role in how your body feels physically. During your menstrual cycle, estrogen and progesterone levels are on a rollercoaster ride. Around ovulation, estrogen levels spike, making your joints more flexible but less stable. This might sound like a good thing, but it can actually lead to that achy, unstable feeling in your knees, hips, or other joints.
Then comes the luteal phase (the days leading up to your period), where progesterone levels increase. This hormone relaxes your muscles and ligaments, which sounds great — until you realize that relaxed ligaments mean less support for your joints. Cue the joint pain. So, if you’re feeling more like a creaky door than a functioning human, you can thank your hormones for that.
Inflammation
Ever feel like you’re swollen and puffy before your period? That’s inflammation kicking in, thanks to the rise in prostaglandins — chemicals that help your uterus contract to shed its lining. But here’s the kicker: prostaglandins don’t just hang out in your uterus; they can travel through your bloodstream, triggering inflammation in other parts of your body, including your joints.
This inflammation can make existing joint pain worse or create new aches and pains you didn’t even know were possible. It’s not just PMS making you feel miserable — your body is literally fighting itself.
Existing conditions
If you’ve got any underlying joint issues — like arthritis, fibromyalgia, or hypermobility — your period can make them flare up. Why? Because hormonal changes and inflammation don’t discriminate. They’ll target any weak spot in your body, and if that’s your joints, then buckle up.
Women with hypermobility syndrome, for example, are more likely to experience joint pain during their period because their ligaments are already more flexible. Add in the hormone-induced laxity, and it’s a recipe for discomfort.
Which joints are most affected?
While joint pain during your period can affect various parts of your body, some areas tend to be more prone to discomfort:
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- Knees: Often the first to complain, especially if you have a history of knee issues
- Hands and fingers: Suddenly, opening that jar of pickles becomes a Herculean task
- Lower back: As if period cramps weren't enough, right?
- Hips: Making those yoga poses even more challenging.
How to deal with period joint pain
Alright, now that we’ve broken down why this happens, let’s get to the good stuff: what you can do about it. Here’s what you can do to show your joints some extra TLC that time of the month:
Gentle exercise
It might feel like the last thing you want to do, but gentle movement can actually help ease joint pain. Low-impact exercises like yoga, swimming, or even just a walk around the block can improve blood flow, reduce stiffness, and help you feel more human.
Focus on stretching and mobility exercises that support your joints. Think cat-cow stretches for your spine, gentle lunges for your hips, and ankle circles to loosen up your lower body.
Heat it up
There’s a reason why heating pads are every menstruator’s best friend. Applying heat to your aching joints can help relax muscles, improve circulation, and ease pain. Whether it’s a hot water bottle, heating pad, or a warm bath, give your joints some heat therapy love.
Over-the-counter pain relievers
If the pain is really cramping your style (pun intended), non-prescription anti-inflammatory medications like ibuprofen can help. These work by blocking prostaglandins, reducing inflammation, and easing pain. Just remember, if you’re popping pills like candy, it’s time to check in with a healthcare professional.
The mind-body connection
Let's not forget about the power of the mind-body connection. Stress and anxiety can exacerbate physical symptoms, including joint pain. Practicing relaxation techniques like meditation, deep breathing, or yoga (modified as needed for your comfort) can help manage both the physical and emotional aspects of your menstrual cycle.
Hormonal birth control
For some women, hormonal birth control methods can be a game-changer when it comes to period-related symptoms, including joint pain. By regulating hormone levels, these contraceptives can help reduce the dramatic fluctuations that contribute to joint discomfort. However, it's crucial to discuss this option with your healthcare provider, as hormonal treatments aren't suitable for everyone and come with their own set of considerations.
Anti-inflammatory diet
You are what you eat, and that’s especially true when it comes to inflammation. Focus on anti-inflammatory foods like leafy greens, berries, nuts, and fatty fish rich in omega-3s. At the same time, try to cut down on processed foods, sugar, and caffeine, which can worsen inflammation and pain.
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Track your symptoms
This one doesn’t really help ease your period joint pain, but knowledge is power. Keep a journal or use a period-tracking app to monitor when your joint pain flares up. Not only will this help you spot patterns, but it’ll also give you valuable data to share with your healthcare provider.
Is joint pain during my period normal, or should I be concerned?
For many women, mild to moderate joint pain during menstruation is a normal (albeit annoying) part of the monthly cycle. However, if the pain is severe, persists beyond your period, or significantly impacts your daily life, it's time to have a chat with your healthcare provider. They can help rule out other conditions and provide tailored advice.
Some red flags to watch out for include:
- Severe pain that doesn't respond to over-the-counter pain relievers
- Joint swelling or redness
- Pain that lasts well beyond your period
- Fever or other signs of infection
- Joint stiffness lasting more than a few days
- Difficulty moving the affected joint
You don’t have to just grin and bear it
Joint pain during your period is more than just an inconvenience. It’s a genuine issue that can impact your daily life. But the good news is, once you understand the reasons behind it — hormonal changes, inflammation, and underlying conditions — you can take steps to manage it effectively.
From gentle movement and heat therapy to dietary changes and tracking your symptoms, there are plenty of ways to take control of the pain and get back to living your life. And remember, you’re not alone. If the pain becomes too much to handle, don’t hesitate to reach out to a healthcare provider for help.
Your body is doing some serious work during your period, so give yourself grace, rest when you need to, and take proactive steps to feel better. You’ve got this.
Tassia O'Callaghan is an experienced content writer and strategist, having written about a vast range of topics from chemical regulations to parenting, for brands like Peanut App Ltd, Scary Mommy, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.