March 2024 – Contact 07917193827 to make an appointment

Why do my hips/shoulder/heel hurt?

‘I am 48 yrs old, I am working really hard to get myself in shape and have managed to hurt my achilles!’

When moving into the peri-menopause from about the age of 45 years old oestrogon levels begin to drop. What the hell has that got to do with why my achilles/hip or shoulder hurt? You may ask. Well, our tendons are made of lovely strips of collagen running in similar direction. Collagen loves oestrogen. Oestrogen prevents the loss of collagen. This means oestrogen helps the resilience of our tendons.

Why is any of this relevant to someone who is doing the right thing, by trying to get fit or stay in shape? If you are entering the peri-menopause and the gradual decline of oestrogen is happening you could even be doing the workout or exercises you have always done and begin to notice these key areas begin to hurt: putting your feet to the floor in the morning gives pain over the achilles, pain over the outer hip or raising an arm becomes uncomfortable.

This is because the decline in oestrogen changes the body’s ability to recover and repair after exercise. When I am talking this through with patients I take time to explain that it is important to pay attention to how the body feels in the 24 hour period following activity. It is important to listen to your body, to understand the new way your body is functioning. When they have been for their run, is it uncomfortable putting the feet to the floor the next morning, does the outer hip begin to get uncomfortable?

This is an indication that extra time to recover is necessary, maybe a longer break between that particular activity and repeating it.

3 ways you can reduce the irritation:

Cross train – introduce a different activity to maintain momentum- maybe take a swim or cycle take the jump or run out of one of the workouts

Resistance training – progressive and consistent loading of the tendon appropriate to the individual (this has so many other benefits for the body too!)

Rest a bit more frequently between the jumping or running activities.

Recently, I was working with a lady called Jenny. She came to see me because she was gradually getting pain around her hip and it went down the thigh a bit. She had been through a bit of a rough time. After hitting 48, she was noticing she was gaining weight. Jenny felt this was a combination of factors. She had changed jobs which meant she had to drive longer to work and was sitting at work more. In addition, due to the training required for her new role she was not able to continue her usual exercise routine. She self-reported that it wasn’t an intense work out but she had been walking for 30-40 mins most days and had a small weights routine at home. Jenny also said she thought she was beginning to show signs of being peri-menopausal. Whilst we were talking, she confided in me that the hip pain she was getting worried her, now she was 48 maybe she was starting to get arthritis in her hips.

As we continued the appointment, and I assessed I was able to reassure her that the pain was unlikely to be arthritis and more likely to be lateral hip pain or tendonitis or a bursitis (this is either an inflamed tendon around the hip or bottom or an inflamed bursa). I was able to work on her stiff back and movement through her joints and tight muscles. From here we worked out an exercise rehab programme for her to do.

I love these sorts of interactions, where someone has a fear or concern and through assessing and talking, we can work out the issue and I can give reassurance, treat and provide useful, applicable advice, exercises and management techniques. I also had the time to explain that a big part may be her lifestyle change. Due to her reduced activity levels, she may have irritated the soft tissues. We talked about things she could do to avoid this. We also discussed that this is a common issue for women around the time of menopause. We looked at different ways the menopause and change in hormone balance can effect the musculoskeletal system. (Name was not real name)

3 Ways to head off this sort of lateral hip pain can include:

Exercises that get your gluteal (buttock) muscle working

Avoiding sitting for long periods especially in low seats

Break up long periods of sitting!

Stay in touch to read the next article about how menopause can contribute to aches, pain and sports injuries.

Month: March 2024

Menopause, tendons and exercise

Dealing with hip pain – 3 ways to tackle it