The Hips Don't Lie

When I was in my 30s, I was a distance runner. I could effortlessly run half marathons and have completed at least fifty of them as well as three full marathons. As a certified running coach, I have trained many of my clients to cross the finish line of races ranging from 1 mile to 26.2 miles. Running was a very big part of my identity personally, and as a fitness professional.

Then, something slowly started to happen in my early 40s. I ran a few half marathons and 10ks, but my legs felt like lead. My weight hadn’t changed (yet), I was fueling myself well, but I felt slow and heavy. I didn’t realize it at the time, but this was the start of my hormonal shift.

Fast forward to my late 40s, if I can get through a 5k in 30 minutes, it’s a miracle! I wake up with stabbing hip pain most evenings and have an extra 5lbs around my belly that came out of nowhere and will not budge. I still love trying to get out there and run a few miles every now and then, but it’s not pretty. If any of this resonates with you, let’s explore the reasons why.

Estrogen decline affects multiple systems:

• Bone density loss: Estrogen helps maintain bone strength; its drop can accelerate bone loss, increasing risk of osteopenia/osteoporosis and hip fractures.

• Joint and cartilage health: Estrogen supports cartilage and joint lubrication. Lower levels can speed cartilage wear, contributing to osteoarthritis 

• Tendon and muscle health: Estrogen supports collagen production and tendon strength. Reduced estrogen can cause tendons (e.g., gluteal tendons) to become inflamed or degenerate, leading to pain (gluteal tendinopathy).

• Inflammation: Estrogen has anti-inflammatory effects. Its reduction can increase joint stiffness and discomfort, especially in weight-bearing areas like the hips.

• Muscle mass and tone: Lower estrogen can reduce muscle mass and strength, contributing to heaviness and fatigue in the legs.

You might be thinking, “Thanks for the bad news, Jaime. Does this mean I have to deal with this for potentially the next ten years?”

Yes and no. Everyone woman is unique, and none of us are going to have the exact same experience. First and foremost, let me just say that although I have twenty years of health and wellness experience, I am not a doctor, and you should always consult with yours if you are experiencing symptoms. (But if your doctor brushes off your symptoms and tells you to just live with it, please find a new one).

While Hormone Replacement Therapy (HRT) is not right for everyone, I have found it to be a gamechanger for many of my perimenopausal symptoms including hot flashes and sleep disturbances, muscle loss and brain fog. For me, the hip pain is persistent even though I am on Estrogen. Here are some strategies that I have found beneficial:

• Lower-impact cardio activities: include cycling, walking, and swimming. I miss running, but I always suffer the consequences when I do it!

• Stretching daily: Supine figure four (or half pigeon if your knees are healthy) is my favorite. Doing yoga and Pilates are excellent too for enhanced core strength and balance.

• Strength training: helps to combat muscle loss due to reduced estrogen levels. Don’t be afraid to lift heavy, ladies!

• Nutrition: Incorporate more anti-inflammatory foods such as leafy greens, berries, and lean proteins into your diet, while reducing or avoiding inflammatory foods like simple carbohydrates, sugar, and alcohol (no judgment, I enjoy a glass of wine too).

I know from experience that perimenopause can feel overwhelming mentally and physically, but you’re not alone in this journey! I’m here to help, so please don't hesitate to message me. Stay healthy, my friends!