Menopause + Mobility

I can't believe it's May already. That means racing season is upon us. That also means many of you have been asking a lot of your body over the last several months. As busy mid-life women, we tend to have a lot on our plates and we don't often make time for ourselves outside of training because other demands take priority. That often looks like the following: skipping or shortening the cool down in workouts because you're pressed for time. Flopping down on the couch at night after putting the kids to bed and spending an hour or more watching TV. Or spending your evening getting everything ready for your family for the next day...or, you're so bone tired that you don't have the energy to do anything, so you don't.

Sound familiar?

I know you're busy and you're tired. And maybe you're frustrated because your body just doesn't feel good anymore. It doesn't move like it used to. Your joints ache and you seem to be sore more often than not. I'm here to tell you, it's not in your head and there is something you can do about it.

As we journey through menopause, our bodies undergo profound changes—some more subtle than others. One area that deserves more attention is the musculoskeletal syndrome of menopause. Yes, it's a real thing—and it can sneak up on even the most active among us.

WHAT IS THE MUSCULOSKELETAL SYNDROME OF MENOPAUSE?

I know it's a bit of a mouthful but it is something that affects MANY women in the menopause transition. This syndrome refers to the aches, pains, stiffness, and joint discomfort many women experience during and after menopause. It’s driven by hormonal shifts—especially the drop in estrogen—which affects bone density, muscle mass, tendon elasticity, and joint health. Dr. Vonda Wright published a paper on it and was the one that coined the term. You can check that out here.​

HOW IT AFFECTS MOBILITY

• Stiff joints can make movement feel less fluid, especially in the morning or after sitting.

• Loss of muscle mass (sarcopenia) reduces strength and stability.

• Joint pain or inflammation can make even everyday activities feel like a challenge.

• Balance and coordination may decline, raising the risk of falls or injuries.

  
  

WHAT YOU CAN DO ABOUT IT

• Stay Strong: Prioritize resistance training to preserve and build muscle.

• Move Often: Motion is the lotion! Scheduling short "movement snacks" into your day can go a long way to helping you feel better. That could be a simple as standing up and walking around your office for 5 minutes.

• Fuel Wisely: Focusing on whole foods can help with inflammation. Staying hydrated throughout the day can also help.

• Mobility Work: Adding in regular mobility work can help you feel and perform better. It doesn't have to a long session either. Short 5-10 minute sessions done 3 to 5 times a week can go a long way to improving movement quality.

  
  

I used to struggle to get regular mobility work in because I thought you needed to spend 30 minutes a day working on it. But I've discovered over the last few years that 5-10 minutes spread out over the course of my day is just as effective. Some days I may get 30 minutes straight in, other days it might be 5 minutes but I try to do something almost every day. That's why we leave a yoga mat out on the living floor along with all our mobility tools. I see them when I sit down on the couch to watch TV in the evening. Since they are easily accessible, it's easier for me to sneak in a quick 5-10 minutes of rolling or stretching while watching TV. And just like compound interest on your RRSP, those 5 minute doses add up over time.

If you're someone who prefers to follow along to workout, I've got you. I put together a follow along video that covers most of my favourite hip mobility drills. It's 12 minutes long and will leave your hips feeling like they're 25 again. I apologize in advance for the less than stellar audio quality, I'm still trying to figure out the best way to record audio 🙈.

THE BOTTOM LINE

Menopause is a new season, not a stop sign. Understanding the changes in your body allows you to adapt, train smarter, and stay strong for life. Taking care of your body goes beyond exercise. In this phase of life, the things that used to be "extras" are now the norm, and carving out 5 to 10 minutes a day for a little TLC will go a long way to keeping you HEALTHY.