Menopause joint aches: where red light therapy fits

Hot flushes get most of the attention, but ask a group of women in their late 40s and 50s what surprised them most about menopause and you'll often hear something else: "Why does everything ache?" Stiff fingers first thing, knees that complain on the stairs, shoulders that feel older than the rest of you. Menopause joint pain is common, under-discussed and often brushed off. This post looks at why it happens, what genuinely helps, how red light therapy might fit into a sensible routine, and when your aches deserve a closer look from your GP.

Is joint pain a symptom of menopause?

Yes, for many women it is. Jean Hailes for Women's Health describes aches and pains as very common symptoms of menopause. A 2020 systematic review and meta-analysis of 16 studies estimated that about 71% of women in perimenopause had musculoskeletal pain, meaning aches in joints and muscles, and that they were more likely to report it than women who hadn't yet reached that stage. Moderate to severe pain was more common again after menopause.

So if you've noticed new aches in your 40s or 50s, you're far from alone, and it's reasonable to raise them with your GP alongside your other symptoms.

Why do joints ache during perimenopause and menopause?

Oestrogen does far more than regulate periods. It plays a part in keeping joints, cartilage, muscles, tendons and bones healthy. A Jean Hailes presentation on menopause and musculoskeletal health explains that falling oestrogen is linked with increased inflammation, changes in cartilage, and a loss of muscle mass and strength after menopause.

Other things tend to pile on at the same stage of life:

• Less muscle support. As muscle mass declines, joints have less support from the muscles around them.
• Interrupted sleep. Night sweats and broken sleep can make everything feel sorer and harder to recover from.
• Moving less. Busy years caring for kids, parents and a career often squeeze out regular exercise, and stiff joints like movement.
• Weight changes. Extra load through the knees, hips and feet adds up over a day.

Not every ache in midlife is down to hormones, though. That's why it's worth having new or persistent joint pain assessed rather than assuming it's "just menopause".

What helps menopause joint pain?

The most reliable tools aren't glamorous, but they're well supported:

• Keep moving, and add strength. Arthritis Australia's guidance on physical activity for sore joints recommends a mix of flexibility work, muscle strengthening and activity that gets you a little puffed, and suggests low-impact options such as walking, water exercise, Pilates, tai chi, yoga or cycling. Start with less than you think you can manage and build up gradually. The Jean Hailes presentation suggests aiming for around two and a half hours a week, including some weight-bearing and resistance exercise.
• Get guidance if you're unsure where to start. A physiotherapist or exercise physiologist can recommend exercises that suit your joints and check your technique.
• Talk to your GP about your options. Jean Hailes notes that menopause hormone therapy (MHT) can be worth discussing with your doctor, alongside regular exercise. Your GP can also talk through non-hormonal options and whether anything else needs checking.
• Look after the basics. Good sleep, enough protein and calcium for your muscles and bones, and a healthy weight all play a part.

Comfort tools such as warmth, massage and light therapy are optional extras around these foundations, not replacements for them.

Where does red light therapy fit?

Red light therapy, or photobiomodulation, uses low-power red and near-infrared light that is absorbed by cells, particularly in the mitochondria. The leading theory is that this may influence how cells produce energy. Our 660nm vs 850nm explainer covers why devices combine the two.

It's important to be clear about the evidence. We're not aware of any trials that have studied red light therapy specifically for joint aches during menopause. The research that does exist on joints mostly involves low-level lasers used on the knee, in adults with diagnosed, long-term knee problems. That research shows some encouraging results along with mixed evidence quality, and we summarise it in red light therapy for knee pain. None of it was done with a home wrap in women going through menopause.

So the fair way to think about red light therapy here is as an optional comfort tool: a calm, timed ritual that fits around movement and other care. It isn't a menopause treatment.

A simple at-home routine for achy joints

If you'd like to try a wrap, a routine that's easy to stick to works better than an ambitious one:

1. Pick one or two areas. Start with the joint that bothers you most, such as a knee, a hand and wrist, or the lower back, rather than trying to cover everything.
2. Choose a regular time. Some women like a session in the morning, others in the evening while watching TV. Use the same time each day so it becomes a habit.
3. Use one timed session per area. A typical routine is one session per area, once a day: up to 20 minutes on the Red Light Wrap's built-in timer, or the session length in the directions for use for the Joint Wrap.
4. Move afterwards. Follow up with a short walk, some gentle range-of-motion exercises, or the strengthening exercises your physio has given you.
5. Keep notes. Rate your stiffness out of 10 for a few weeks. A simple record is easier to judge than memory, and handy to share with your GP or physio.

Don't be tempted to run session after session. More light isn't automatically better, as we explain in why more intensity isn't always better. Skip areas with broken or irritated skin, and check with your GP first if you take medicines that can make you more sensitive to light.

When should you see your GP about joint pain?

Your GP is a good first stop for any new joint pain in midlife. Book in promptly if a joint is red, hot or swollen, if you feel unwell or have a fever, if you can't put weight through it, or if the pain isn't settling after a few days. If a joint becomes painful and swollen very quickly, get it checked straight away.

Also see your GP if your morning stiffness lasts a long time, several joints are affected at once, or the aches come with other new symptoms such as unusual tiredness or weight loss. These are worth investigating properly rather than putting down to menopause.

You can see a physiotherapist without a referral. The Australian Physiotherapy Association's Find a physio directory can help you find one near you.

About the Fringe wraps

Which wrap suits you depends on where you ache.

The Red Light Wrap is the more versatile option. It's a flexible, wireless wrap with 360 LED chips combining 660nm red and 850nm near-infrared light, in roughly a 2:1 ratio of near-infrared to red. It has adjustable brightness and a built-in 20-minute timer, and it can be used on the feet, ankles, knees, hips, lower back, neck, shoulders, elbows, wrists and hands. The Red Light Wrap is intended for the temporary relief of minor muscle and joint pain and stiffness, and temporary relaxation of muscles.

The Red Light Joint Wrap is designed specifically for the knee, ankle or elbow. It has 270 LED chips using 660nm red and 850nm near-infrared light, four optional vibration massage areas, and it's wireless. It is included on the Australian Register of Therapeutic Goods (ARTG 469586). The Red Light Joint Wrap is intended for the temporary relief of minor muscle and joint pain and stiffness, and temporary relaxation of muscles.

Not sure which is the better fit? Our FAQ may help, or you can ask us directly.

The contents of this blog, such as text, content and graphics, are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your healthcare provider. Consult your healthcare provider before use if you are pregnant, are sensitive to light, or are taking medications that may increase light sensitivity. The Red Light Wrap and Red Light Joint Wrap are included on the Australian Register of Therapeutic Goods (ARTG 469586). Always read the label and follow the directions for use.