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Tendon Pain in Perimenopause

  • October 16, 2025
  • The AG Team
Tendon Pain in Perimenopause | Osteopath in Tunbridge Wells

Perimenopause can bring a wave of unexpected changes, from sleep struggles to joint stiffness and, for many women, nagging tendon pain that seems to appear out of nowhere.

If you’ve noticed new aches in your shoulders, hips, or heels and can’t quite put your finger on why, you’re not imagining it.

Your hormones play a big role in how your tendons feel and function.

At our osteopathy clinic in Tunbridge Wells, we often see women in their 40s and 50s who describe a gradual increase in tendon-related pain during this phase of life. The good news? Once you understand what’s happening, there’s plenty you can do to stay strong, active, and pain-free.

1. How Changing Hormones Affect Your Tendons

Estrogen isn’t just about mood or hot flushes, it also keeps your tendons supple and strong. As levels naturally fluctuate and decline during perimenopause, you may notice that:

  • Your tendons feel tighter or less flexible

  • Everyday movements cause twinges or stiffness

  • Recovery from exercise or strain takes longer

Lower estrogen affects how your body produces collagen, the protein that gives tendons their bounce and resilience. Without as much of it, tendons can become stiffer, weaker, and slower to heal.

2. Common Tendon Problems Linked to Perimenopause

Hormonal changes can make certain tendon conditions more likely, even in women who haven’t had issues before. Some of the most common include:

  • Shoulder (rotator cuff) – discomfort when reaching overhead or lying on one side

  • Hip (gluteal tendinopathy) – pain when walking upstairs, standing on one leg, or getting out of the car

  • Heel (Achilles) – stiffness first thing in the morning or after sitting

  • Elbow (tennis or golfer’s elbow) – tenderness when gripping or lifting objects

These issues can make daily life and exercise frustrating especially when they don’t seem to improve with rest alone.

3. Why Your Tendons Feel “Less Springy”

As estrogen drops, your collagen levels decline too, which affects the structure of your tendons. They lose some of their natural stretch, making them feel less “springy” and more easily irritated.

This change means:

  • Small strains can take longer to settle

  • Everyday tasks (like carrying shopping or gardening) can cause flare-ups

  • Healing from injury feels slower than it used to

4. Why Strength Training Matters More Than Ever

Perimenopause often comes with a gradual loss of muscle mass and strength, which means your tendons take more of the load. Strength training isn’t just for fitness; it’s one of the best ways to protect your tendons.

Building muscle around the joints reduces stress on the tendons and helps distribute force more evenly. Even two short strength-based sessions per week can make a real difference.

5. Finding the Right Balance with Exercise

If fatigue or joint discomfort has caused you to reduce activity, you’re not alone but gentle, consistent movement actually helps tendons stay strong and flexible. The key is gradual progression: avoid sudden increases in exercise intensity and focus on variety; walking, resistance work, stretching, and mobility sessions.

As an osteopath in Tunbridge Wells, we can help design an appropriate routine that supports your body through these hormonal changes.

6. Why Pain Feels Different During Perimenopause

Hormonal fluctuations can also heighten pain sensitivity and increase inflammation in the body. That’s why what used to feel like a small niggle can now linger or flare up more easily.

If you’re noticing pain that feels more intense or persistent than usual, it’s a signal that your body needs extra support, not something to just push through.

7. How to Support Tendon Health Through Perimenopause

You can take several proactive steps to keep your tendons healthy and resilient:

  • Strength training: Build muscle to protect and support your tendons.

  • Mobility and flexibility: Try yoga, Pilates, or gentle stretching to maintain movement.

  • Load gradually: Avoid big jumps in activity, progress slowly.

  • Nutrition: Include protein, vitamin C, and collagen-rich foods in your diet.

  • Hormonal support: Some women find that HRT helps reduce musculoskeletal symptoms.

  • Osteopathic treatment: Hands-on therapy can ease pain, improve mobility, and prevent further tendon strain.

At our Tunbridge Wells osteopathy clinic, we regularly help women manage tendon discomfort linked to hormonal changes. Treatment is always tailored, focusing on restoring balance, easing pain, and supporting long-term strength.

8. When to Seek Help

If you’re experiencing ongoing tendon pain, stiffness, or reduced movement, don’t wait for it to get worse. The earlier you address it, the quicker recovery tends to be.

An osteopath in Tunbridge Wells can help you:

  • Identify what’s causing your pain

  • Reduce inflammation and improve circulation

  • Support your tendons with movement, exercise, and recovery advice

9. Final Thoughts

Tendon pain during perimenopause is common but it’s not something you have to live with. Your hormones might be shifting, but with the right support, your body can stay strong, mobile, and active.

If tendon discomfort is starting to affect your daily life, our team of experienced osteopaths in Tunbridge Wells can help. We’ll assess what’s going on, explain why it’s happening, and guide you through a treatment plan that fits your lifestyle and goals.

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Meet Our Team

Coral Salter

Growing up In a highly active and professional level sporting family, I have been immersed into sport and movement from a very young age with physical performance, injury prevention and recovery a part of every day life. Alongside my own sporting commitments, experiencing regular osteopathic treatments that sparked appreciation and interest for hands-on therapy and the body’s ability to hold onto tension, develop injuries and how effective treatment can be for performance and long-term wellness.

As a qualified sports massage therapist, I take a holistic and client centred approach, tailoring each treatment to the individuals needs. Helping the client better understand their body, and deliver results by reducing tension, improving range of moment and aiding recovery through sports massage, deep tissue techniques and cupping therapy. Working collaboratively alongside Osteopaths.

Beyond this, I am also especially passionate about women’s health, hormones with PCOS and the lymphatic system, I know firsthand the importance of balancing inflammation, tension and overall wellness.

Meet Our Team

Silas Tye

I take a comprehensive approach to osteopathic care, combining structural and functional treatments tailored to each patient’s unique needs. Where appropriate, I incorporate movement-based strategies and personalised exercises to help patients build resilience and take an active role in managing and improving their symptoms both in the clinic, at home or in a fitness environment.

Before qualifying as an osteopath, I began my career in the fitness industry as a personal trainer, specialising in rehabilitation and recovery from injuries and illness. This foundation has equipped me with the skills and knowledge to help people move better, overcome painful injuries, and reclaim their lifestyles. I am a firm believer in the power of movement and its ability to transform health and well-being.

“I value movement above all else and believe that if we all moved more and moved better, we could achieve healthier, more resilient bodies. With the demands of modern life, it’s essential to keep our bodies moving and functioning optimally.”

Outside of work, I am a proud dog parent to Amber and enjoy staying active through training at the gym and CrossFit. I am also passionate about my hobbies, which include Warhammer, Dungeons and Dragons, cooking, cinema, video games, and sharing great meals with my wife.

Meet Our Team

Josh Wisson

Growing up in Kent, Josh has always had a strong passion for sport and fitness. This enthusiasm led him to pursue a career in osteopathy, where he could combine his interest in human movement and performance with helping people feel and function at their best.

He completed his Master’s degree at the European School of Osteopathy, gaining experience in a variety of specialist clinics including sports injuries, paediatrics, and headache management.

Alongside his osteopathic work, Josh plays semi-professional football and has completed multiple marathons. He also enjoys playing Padel and golf, which gives him a strong appreciation for the demands of different physical activities and how to support patients in achieving their goals whether that’s returning to sport, managing pain, or simply improving day-to-day function.

Josh treats a wide range of patients and tailors his approach to suit each individual’s lifestyle, goals, and needs. His treatments often incorporate structural, soft tissue, and functional techniques to support recovery, improve mobility, and promote overall wellbeing.

Meet Our Team

Verity Kelsey

Registered Osteopath GOSC: 11805

Verity’s journey to osteopathy began with Adult Nursing training at King’s College London, where her experience in surgical and intensive care placements sparked her passion for rehabilitation. Her personal experience with sports injuries from hockey and rugby led her to discover osteopathy’s person-centred benefits, inspiring her career transition.

During her osteopathic education at the University College of Osteopathy (UCO), Verity developed a passion for women’s health while working at the Expectant Mothers & Women’s Health Clinic. She plans to pursue advanced training in women’s health to combine her expertise in musculoskeletal rehabilitation with women’s healthcare. As an evidence-based practitioner, she integrates current research with hands-on techniques and targeted exercise rehabilitation to help patients not only recover from injuries but also return to movement stronger, more resilient, and better informed about taking their health into their own hands. Verity prioritizes patient education to ensure that patients have the information they need to improve their physical, mental, emotional, and social wellbeing.

Outside of osteopathy, you’ll find Verity exploring local trails for running and hiking with her dog, strength training, or baking treats for family and friends.

Areas of Special Interest:

    • Sports Injuries
    • Pre/Post-Surgical Rehabilitation
    • Women’s Health (including menstrual disorders, gynaecological chronic pain, and peri/menopause)

Meet Our Team

Marie-Pauline Otzen

Registered Osteopath GOSC: 11619

Growing up in Switzerland, Marie has always been very passionate about sports, including skiing, horse riding and cold water swimming. Throughout her life, she realized the importance of having osteopathic treatment and became interested in a career as an Osteopath. Being fluent in English, French and German, Marie is happy to communicate with you in any of these languages.

Marie graduated with a Master’s degree from the European School of Osteopathy. Throughout her degree, she was able to work in osteopathic specialist clinics, including sports, pediatrics, women’s health and headache clinic.

Marie applies a combined treatment approach, drawing on her knowledge and experience as an osteopath, sports massage therapist and athlete to deliver optimal care and long term management outcomes. She incorporates structural, soft tissue and cranial osteopathy techniques and principles into her treatments offering a thorough and holistic approach to health, healing, and sustainable recovery and injury management.

Additionally to Osteopathy, Marie is a professional Show Jumper and has trained in Equine Osteopathy.

Marie is a registered osteopath with the General Osteopathic council and insured with the Institute of osteopathy.

As well as being a qualified Osteopath, Marie is a sports Massage therapist with a particular interest in sport related injuries and work related stress and tension.

Meet Our Team

Angus Gould

Registered Osteopath GOSC: 10007

Angus grew up in East Sussex where both he and his family saw an osteopath regularly from a young age. After leaving school he explored different career options and decided to expand his knowledge in the area of health sciences. Four years later Angus graduated from Swansea university having obtained a first class masters degree in Osteopathy.


Angus is primarily a structural osteopath meaning he uses a variety of different techniques that focus on the body’s frame work and connective tissue, to improve the mobility and stability of joints, reduce the likelihood of muscle spasm, as well as improving circulation and lymphatic drainage to the target tissues. The type of techniques you can expect Angus to use are; joint manipulation and articulation, neuromuscular technique, muscle energy technique, myofascial release, joint harmonics, deep soft tissue techniques and exercise prescription.


Previously to being an osteopath Angus also trained as a qualified fitness instructor which he feels adds an element of rehabilitation to his practice to help achieve sustainable results.

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