Joint pain before period: what is the connection?
Joint pain before your period? Learn how hormones play a role and get relief tips, including exercises from Hinge Health physical therapists.
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When your period comes around, many people expect symptoms like menstrual cramps, the emotional ups and downs of PMS, and symptoms like bloating or fatigue. But PMS joint pain? That symptom might not have been on your radar.
“It’s common to experience joint and muscle aches right before and during your period,” says Maria Fernandez Cuadrado, PT, DPT, a physical therapist with Hinge Health. Natural drops in estrogen and progesterone can play a role, along with prostaglandins — chemical messengers that are a natural part of your cycle but can sometimes increase sensitivity in the body.
Despite the hormonal changes, you can reduce joint pain related to your period with simple at-home measures. While it may seem counterintuitive, gentle targeted exercises can help soothe achy joints — especially in your knees, hips, and back. Giving your body rest and nourishment can help too.
Read on to learn how your period may affect your joints and the best ways to find relief, including exercises recommended by Hinge Health physical therapists.
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Why do my joints hurt before my period?
Hormone shifts play a big part in how your body feels. Estrogen helps keep your tissues flexible and less sensitive, while progesterone helps muscles relax and regulates fluid. As levels of both hormones naturally dip during the luteal phase (the week or so leading up to menstruation), your nervous system may become more sensitive. This can lead to increased tension, stiffness, or specific aches — like knee pain — that you don't notice the rest of the month.
Right before your period starts, your body also releases chemicals called prostaglandins. “Prostaglandins help the uterus contract, but they can also heighten sensitivity throughout your body, including in your joints,” explains Dr. Fernandez Cuadrado.
How to relieve joint pain before your period
Joint pain before your period is often manageable with the right tools. Consider any of the below strategies to help you feel better:
Targeted exercises and physical therapy. Gentle full-body movement can help keep your joints lubricated and calm your nervous system, says Dr. Fernandez Cuadrado. The exercises listed in the next section are a great place to start. Working with a physical therapist (PT) can be helpful, too. A PT can do a full assessment and help tailor a comprehensive plan to help relieve joint pain and help you feel better throughout your cycle. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Staying active. You might feel like curling up in bed, but gentle movement can actually help you feel better. Studies show regular exercise can reduce period-related symptoms, including pain, fatigue, and mood changes. “Exercise releases endorphins, which are your body’s natural pain relievers,” says Dr. Fernandez Cuadrado. Physical activity also increases blood flow to your muscles, which helps them relax. But you don't need to push through a high-intensity workout if you aren't up for it. “Even a short routine, like a quick morning or evening stretch session, can do a lot to improve your symptoms,” says Dr. Fernandez Cuadrado.
Heat. Apply heat to sore areas to help relax muscles and soothe your nervous system. Taking a warm bath or shower can also be comforting.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease period-related joint pain and other symptoms, like cramps and headaches. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
A healthy diet. Studies show that eating regular meals (aiming for three a day) and focusing on protein, fish, nuts, and fresh produce while limiting high-sugar foods can help regulate inflammation and support hormonal balance. You can also talk to your doctor about magnesium supplements. “They may help reduce muscle tension, which can help relieve achy joints,” explains Dr. Fernandez Cuadrado. Magnesium can also support better sleep.
Prioritize sleep. Research shows that well-rested bodies manage pain signals more effectively, which is especially important during the luteal phase of your cycle when sensitivity is naturally higher. If premenstrual hormone shifts make it harder to drift off, try swapping screens for reading, a warm bath, or gentle stretching an hour before bed to help your body wind down.
Exercises to help joint pain before period
Want expert care? Check if you're covered for our free program →- Diaphragmatic breathing
- Cat cow
- Figure 4 stretch
- Child’s pose
Gentle movement can be a helpful way to soothe joint discomfort before your period. These exercises are designed to improve blood flow and flexibility, keeping your joints mobile and making daily activities feel easier. In addition, practicing mindful movements and breathing helps calm your nervous system. This can release muscle tension and promote a sense of ease throughout your body.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
When to see a doctor
Most joint pain right before or during your period can be managed at home. But if any of the following apply, it’s a good idea to see your physician:
Your joint pain persists, worsens, or changes after your period.
You notice instability, swelling, redness, or warmth around your joints.
Your joint pain is so intense you find it difficult to perform daily tasks.
Your joint pain is accompanied by fever, chills, nausea, vomiting, or other worrisome symptoms.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
PT tip: Weave in gentle, consistent movement
“Aim to move your body every day throughout your cycle, even if it’s just for five minutes,” advises Dr. Fernandez Cuadrado. You might go for a walk, take a short bike ride, or try some gentle breathing and stretching at home. “This can help you manage joint pain that flares up before or during your cycle,” she adds.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Güzeldere, H. K. B., Efendioğlu, E. H., Mutlu, S., Esen, H. N., Karaca, G. N., & Çardar, B. (2024). The relationship between dietary habits and menstruation problems in women: A cross-sectional study. BMC Women's Health, 24, Article 397. doi:10.1186/s12905-024-03235-4
Sanchez, B. N., Kraemer, W. J., & Maresh, C. M. (2023). Premenstrual syndrome and exercise: A narrative review. Women, 3(2), 348–364. doi:10.3390/women3020026
Society for Endocrinology. (2023, October). Prostaglandins. You and Your Hormones. https://www.yourhormones.info/hormones/prostaglandins/
Staffe, A. T., Bech, M. W., Clemmensen, S. L. K., Nielsen, H. T., Larsen, D. B., & Petersen, K. K. (2019). Total sleep deprivation increases pain sensitivity, impairs conditioned pain modulation and facilitates temporal summation of pain in healthy participants. PLoS One, 14(12), Article e0225849. doi:10.1371/journal.pone.0225849
Yaralizadeh, M., Nezamivand-Chegini, S., Najar, S., Namjoyan, F., & Abedi, P. (2024). Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: A randomized controlled trial. International Journal of Women’s Health and Reproduction Sciences, 12(2), 70–76. doi:10.15296/ijwhr.2023.25