Bursitis and menopause: what you need to know

Bursae are a soft, fluid-filled pads or sacs between the tendons, joints and bones, and at the ends of bones. They are located around large joints like the hip, shoulder and elbow to facilitate movement. The main function of bursae is to reduce friction and provide shock absorption (e.g., impact on the knee from running). 

Oestrogen plays a key role in keeping the bursae supple and healthy, just like it helps protect the health of your joints, muscles and bones. During perimenopause and especially postmenopause, oestrogen drops and then reaches a permanently low level. As a result, your bones become weaker and tendons less flexible.  

In addition, as your oestrogen levels drop, your collagen production decreases along with it. Collagen is the primary building block of your body's skin, muscles, bones, tendons and ligaments. Oestrogen ensures that your body gets the right amount of collagen to keep it moving in a supple way. 

Low levels of oestrogen can make your body more susceptible to developing muscle, bone, tendon and joint problems. Your body’s load capacity (i.e., the amount of stress that your body is able to tolerate) will decrease and overstressing is more likely to cause inflammation. 

Other common causes of bursitis include injury and overuse. Infection may also cause it. Bursitis is also associated with other conditions, such as arthritis, joint problems, diabetes and thyroid disease.  

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings. 

In general, women have a lower risk of bone issues than men. This can be due to certain types of work or sports activities. However, after menopause, women have much more bone-related problems than before. Research indicates that 20 percent of bone loss occurs during the menopausal transition.  

The same applies to tendons, joints, and muscles: most women start to experience problems in the postmenopausal stage of their lives. Bursitis of the hip, shoulder, elbow and knee is also more common in postmenopausal women. 

Lifestyle adjustments such as exercise and stress management help maintain the health of your bones, tendons and muscles. Many women also benefit from hormone therapy. 

• Hormone therapy can help to counteract the impact of low oestrogen on muscles, tendons, joints and bones during postmenopause. 
• Exercise. High-impact sports should be avoided because of injury risk. Focus on low-impact activities such as walking, yoga, strength training, Pilates or swimming. These sports help build muscle and improve muscle function, reducing strain on your joints. 
• Nutrition. Eat lots of fruit and vegetables that are rich in antioxidants (blueberries, spinach, nuts, seeds). Antioxidants help protect the body from the damaging effects of inflammation. 
• Supplements. Dietary supplements can help with deficiencies. For example, omega 3 has anti-inflammatory properties and provides the body with fatty acids it isn’t able to produce on its own. A multivitamin complex is also a safe and effective way to fill nutritional gaps. 
• Relaxation. Rest is the best medicine for bursitis. When you get enough rest, your body naturally reduces cortisol levels. This helps keep problems like hip bursitis at bay. 
• Posture. Improve your posture. Sit up straight and do not slump to one side when working. Get up from your desk and move around regularly throughout the day. Make sure you have a good posture when you exercise or sit on the sofa. 

Research has shown that postmenopausal women with injury or degeneration of the tendons, joints, bones and muscles benefit most from a combination of hormone therapy and low-impact physical activity.