Hip Pain in Menopause: Causes, Relief, and Research-Backed Strategies

Tracy Minnoch-Nuku
Jun 19
3 min read

I have had right-side hip pain for over 8 years now. I've taken breaks from exercise, completed the physio sessions, the strength training, had the ultrasound. My mother had double hip-joint surgery so I was thinking "uh-oh, here we go" but the X-rays and ultrasounds showed no degeneration to the joint. What DID show up was some calcification in a tendon and I now know this to be gluteal tendinopathy. Let's unpack hip pain a bit more.

Hip pain is a common but often overlooked symptom for women in all stages of menopause, from perimenopause through postmenopause. For women in menopause, injuries aside, the causes of hip pain are commonly due to the following:

Estrogen Decline: Lower estrogen levels during menopause affect bone density, joint lubrication, and tendon health, increasing the risk of conditions like osteoarthritis, gluteal tendinopathy, and bursitis.
Inflammation: Reduced estrogen can lead to increased inflammation in the joints and surrounding tissues, making hips more prone to pain and stiffness.

As a result of estrogen decline, women can experience:

Gluteal Tendinopathy: Inflammation or degeneration of the tendons connecting the gluteal muscles to the hip, often causing pain on the outer side of the hip.
Osteoarthritis: The risk of hip osteoarthritis rises after menopause due to cartilage loss and increased joint stress.
Hip Bursitis and Tendinitis: Hormonal changes can make tendons and bursae more susceptible to irritation and pain.

As it turns out, I have gluteal tendinopathy which started when I was going into perimenopause and teaching 6-7 spin classes/week! Now I'm down to teach 2 spin classes/week and for me to manage this hip pain, and continue to teach the classes I love, I've had to make the following changes.

Nutrition Changes for Menopausal Hip Health

A balanced diet supports bone and joint health, reduces inflammation, and helps manage weight—all crucial for relieving hip pain

Key Nutrition Guidelines

Protein: 0.8–1.2 g/kg body weight daily from lean meats, fish, eggs, legumes, dairy, nuts, and seeds.
Calcium: 1,200 mg/day from dairy, leafy greens, fortified foods, or supplements.
Vitamin D: From sunlight, fatty fish, eggs, fortified foods, or supplements as needed.
Omega-3 Fatty Acids: Fatty fish (salmon, tuna), walnuts, flaxseed, and chia seeds.
Fruits & Vegetables: At least 400 g/day (3–4 portions of vegetables, 1–2 portions of fruit)
Whole Grains & Fiber: Whole grain bread, brown rice, oats, and fiber-rich cereals (30–45 g/day)
Phytoestrogens: Soybeans, chickpeas, flaxseed, berries, and green/black tea may help support bone health.
Limit: Simple sugars, saturated fats, salt (max 5 g/day), and alcohol.

Hormone Replacement Therapy (HRT) and Hip Pain

Potential Benefits: HRT can help maintain joint lubrication and bone density, potentially easing hip pain for some women.
Research Findings: Some studies show minor improvements in joint pain with HRT, but results are inconsistent and not all women benefit.
Considerations: HRT is not a one-size-fits-all solution. Discuss risks and benefits with your healthcare provider to determine if it’s appropriate for you.

Additional Tips for Hip Pain Relief and Staying Active

Weight Management: Maintaining a healthy weight reduces stress on the hips and lowers osteoarthritis risk.
Pain Relief: Use hot/cold packs, massage, and over-the-counter pain relievers as needed—consult your doctor first.
Physical Therapy: A physiotherapist can tailor exercises and posture correction to your needs.
Alternative Therapies: Acupuncture, massage, and cognitive behavioral therapy may provide additional relief for some women.
Yoga and Stretching: THIS is the way that I am supporting my hip condition and I am practicing yoga 20-30 mins a day with a focus on hip opening poses. Yoga has meant that I rarely take medication and the extra benefits of stress relief to manage my hormones are a PLUS.

When to Seek Medical Advice

Sudden, severe hip pain
Inability to bear weight
Fever or unexplained weight loss

These symptoms may indicate a fracture or other serious condition and require prompt medical attention.

By combining targeted exercise, a balanced nutrition plan, and, when appropriate, medical therapies like HRT, women in all stages of menopause can effectively manage hip pain and improve their quality of life. For a guided hip relief yoga practice, try this 15-minute practice with me

Hip Pain Relief Yoga Practice

References