Try a few minutes of gentle movements to help keep your joints flexible and reduce stiffness.

Examples include:

• Shoulder rolls — Sit or stand upright with your arms relaxed at your sides. Slowly roll your shoulders forward in circles, then reverse direction and roll them backward.
• Ankle circles — While sitting, lift one foot slightly off the floor. Slowly rotate your ankle in circles, first in one direction, then the other. Repeat with your other foot.
• Gentle neck turns — Sit or stand upright with your shoulders relaxed. Slowly turn your head to look over one shoulder, going only as far as feels comfortable. Return to center and repeat on the other side.

You can make stretching a key part of your exercise routine, using gentle movements to warm up before exercise and stretching afterward. Keep each movement easy, and stop if you feel sharp pain, numbness, or worsening swelling.

Pair low-impact exercises, such as walking, cycling, or swimming, with body-weight exercises, resistance bands, or weights. A reasonable goal is to do strength-building exercises two to three times a week.

Start with a manageable amount and gradually increase repetitions or resistance. If you have osteoporosis, an injury, or a condition that affects exercise safety, ask your doctor which movements are appropriate.

Applying heat or cold may help ease some types of joint pain. Heat or cold packs are commonly used to help manage arthritis symptoms, and warm baths may also help with joint discomfort.

Heat may feel better for stiffness or tight muscles, while cold may be more soothing for pain and swelling, especially after an injury. Avoid putting ice directly on your skin, and use a barrier such as a towel between your skin and a hot or cold pack.

Build meals around vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and lean protein foods such as fish, tofu, or chicken. This approach can support bone and muscle health and may help reduce overall inflammation, but no single food or diet has been proven to eliminate menopause joint pain.

If you have kidney disease, food allergies, diabetes, or a medically prescribed diet, talk with your healthcare provider or dietitian before making major changes.

Over-the-counter (OTC) pain relievers may temporarily ease some joint pain. Acetaminophen can help with pain but not inflammation. Nonsteroidal anti-inflammatory drugs, such as ibuprofen or naproxen, may help with pain and swelling. These medicines don’t address the underlying cause of menopause-related joint pain.

Follow the package directions, and check with your doctor or pharmacist if you have liver or kidney disease, stomach ulcers or gastrointestinal bleeding, heart disease, or high blood pressure. Also check before taking these medicines if you take blood thinners or use other medicines that may contain the same ingredients.

Avoid using OTC pain relievers regularly without medical guidance.

If joint pain is affecting sleep, daily movement, or your ability to exercise, ask your doctor whether physical therapy could be part of your care plan. A physical therapist can help tailor movements to your needs.

Not every type of physical therapy is appropriate for every person. If you have osteoporosis or a recent injury, ask which hands-on techniques, if any, are safe.

Joint pain may have causes other than menopause, including arthritis, injuries, or other health conditions. If pain persists, gets worse, or comes with swelling, numbness, skin discoloration over the joint, or reduced movement, talk with a healthcare professional rather than assuming menopause is the cause.

Get medical care right away if you have joint pain and swelling along with a fever. Unexplained swelling or swelling after an injury should also be checked by a doctor.