Perimenopause—the transitional phase before menopause—brings a wide range of physical changes for women, including joint stiffness, inflammation, and increased susceptibility to injury. For active women in Reno, this can be both frustrating and confusing: you’re doing the same workouts, eating well, and staying mobile—yet your body suddenly feels different.
READ: Beyond the Gym: How Physical Therapy Supports Full-Body Strength and Injury Resilience
At Battle Born Health, we help women navigate this new chapter through sports physical therapy and functional movement strategies tailored to the shifting demands of perimenopause. The key? Understanding how hormonal changes impact joint health and how you can stay active without pain or setbacks.
Why Joints Feel Stiffer During Perimenopause
It’s not your imagination. Many women begin to notice more stiffness in the hips, knees, shoulders, and spine during perimenopause—even without a history of injury. This is largely due to fluctuating levels of estrogen and progesterone, which affect connective tissue, inflammation, and the body’s ability to recover from physical stress.
Some of the most common joint-related complaints during perimenopause include:
- Morning stiffness that takes longer to shake off
- Increased soreness after workouts
- Reduced flexibility or range of motion
- Joint “clicking” or instability during movement
These symptoms can make strength training, running, or even yoga feel harder than they used to. But avoiding movement altogether isn’t the answer—in fact, the right kind of activity is one of the best ways to protect your joints long term.
How Sports Physical Therapy in Reno Can Help
At Battle Born Health, our sports physical therapy team takes a proactive, whole-person approach to supporting women through perimenopause. Instead of offering generic advice like “just stretch more,” we focus on building the strength, stability, and mobility your joints need to thrive in this stage of life.
Here’s how we help:
- Comprehensive Movement Assessment: We evaluate how your joints are moving and how your muscles are supporting those joints—especially in areas like the hips, spine, and shoulders.
- Joint-Specific Strength Training: Targeted exercises help stabilize hypermobile joints and strengthen underused muscle groups, which reduces stress on the joints.
- Mobility and Recovery Techniques: Gentle mobility work, soft tissue therapy, and personalized recovery routines help reduce inflammation and stiffness.
- Hormone-Informed Programming: We understand that your energy, inflammation, and recovery may vary week to week. Your plan adapts with you—not against you.
With consistent care, most women not only feel relief from joint discomfort—they often gain more strength, balance, and control than ever before.
READ: Prenatal Physical Therapy: How to Prepare Your Body for a Stronger, Healthier Pregnancy
Movement Matters: What to Prioritize in Your 40s and 50s
Staying active during perimenopause is one of the best things you can do for joint health, bone density, and long-term mobility. But it’s important to shift your training to match your body’s needs. At Battle Born Health, we recommend prioritizing:
- Strength Training: Resistance training helps build joint stability and bone density, both of which decline during perimenopause.
- Mobility Work: Daily movement routines that keep the joints lubricated and improve range of motion.
- Core and Pelvic Stability: These muscle groups provide critical support for the spine and hips—especially during high-impact activity.
- Low-Impact Conditioning: Swimming, walking, cycling, or rowing can reduce joint stress while maintaining cardiovascular fitness.
It’s not about slowing down—it’s about moving smarter. With the right strategy, you can continue doing what you love while building a more resilient, adaptable body.
You’re Not Alone—And You Don’t Have to Figure It Out Alone
Joint changes during perimenopause can be frustrating—but they are also completely normal. You’re not doing anything wrong, and you don’t need to stop being active. You just need a new playbook, guided by professionals who understand both the science and the nuance of this life stage.
At Battle Born Health in Reno, we support active women with sports physical therapy that meets them where they are. Whether you’re a runner, a lifter, a weekend warrior, or just want to stay mobile for years to come, we’re here to help you move better and feel stronger—without the guesswork.
Book your appointment.
