Menopause and foot pain: causes, symptoms, treatments, and easy exercises for relief
Learn why foot pain can show up during menopause, the most common causes and conditions, and how to find relief.
Table of Contents
When you think about menopause, your mind probably jumps to hot flashes or sleepless nights — not stubborn heel pain, aching arches, or pain on the top of your foot. But for many people, foot pain and other muscle and joint symptoms show up as an unexpected part of perimenopause and menopause. This can make daily routines and activities a little less comfortable.
“I often hear people say, ‘I never knew menopause could show up in my feet,’” says Karina Marquez, PT, DPT, a Hinge Health physical therapist. “You’re not imagining it.There are real, physical reasons this happens, and plenty of practical ways to keep you moving comfortably.”
Read on to learn about perimenopause- and menopause-related foot pain, including causes, symptoms, and treatments. Plus, get exercises recommended by Hinge Health physical therapists.
Menopause starts when you haven’t had a period for 12 months. The phase leading up to it, called perimenopause, usually begins in your 40s or 50s and can last several years.
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Karina Marquez, PT, DPT
Dr. Marquez is a Hinge Health physical therapist who specializes in women's pelvic health and orthopedic patient populations. Read More
Christynne Helfrich, PT, DPT
Dr. Helfrich is a Hinge Health physical therapist with nearly 15 years of experience. She is an orthopedic certified specialist and is certified in myofascial trigger point therapy. Read More
Causes of menopause foot pain
Menopause-related foot pain can be due to a combination of hormonal changes, age-related and other changes in the feet, bone changes, changes in body composition, footwear choices, and even other perimenopause and menopause symptoms like stress and sleep disturbances. Here’s a closer look at some common contributors:
Hormonal changes. Shifting estrogen levels during perimenopause and menopause can affect connective tissues like ligaments, tendons, and the plantar fascia. Lower estrogen may change tissue elasticity and affect how your body manages inflammation and sensitivity to sensations like soreness or stiffness. It can also lead to a slower healing response. This can make aches or minor injuries more noticeable and persistent. Estrogen also helps your body maintain collagen, a protein that gives strength and flexibility to the tissues in your feet. When estrogen and collagen levels decrease, this may contribute to new foot aches or discomfort.
Aging and structural changes. Natural aging and menopause can cause changes in your feet, such as thinner fat pads, shifting arch shape, or weaker foot muscles. These changes may reduce shock absorption and lead to foot pain or discomfort, especially during activities that put extra impact on your feet.
Bone changes. Lower estrogen levels during perimenopause and menopause can lead to changes in strength or density of bones in the feet, like the metatarsals and heel, which can increase the risk of osteoporosis and stress fractures.
Changes in body composition. During the menopause transition, it’s common for body composition to shift, and some people notice gradual weight changes. This can put extra pressure on your feet and contribute to pain, soreness, or changes in how your feet feel.
Footwear choices. Wearing high heels, narrow shoes, or unsupportive slippers can sometimes make sore feet feel more uncomfortable, especially if your feet are changing shape during perimenopause and menopause.
Other menopause-related factors. Sleep disturbances, stress, and fatigue are common perimenopause and menopause symptoms that may increase your sensitivity to pain and make foot discomfort feel more pronounced.
“Think of estrogen like hydraulic fluid in your foot’s shock absorbers. When the levels drop, your tissues can get stiffer and less cushioned, which can make daily movement more uncomfortable,” adds Dr. Marquez.
Symptoms of menopause foot pain
Menopause-related foot pain can show up as aching, stiffness, sharp or burning sensations, swelling, changes in foot shape or how your shoes fit, joint discomfort, and sometimes numbness or tingling. Here are some common perimenopause- and menopause-related foot symptoms:
Aching or stiffness, especially after periods of standing, walking, or inactivity
Sharp or burning pain in the heel or ball of the foot
Swelling around the toes, top of the foot, or ankle
Sensation or shape changes, including feeling that your feet are wider or shoes fit differently
Joint pain or stiffness in the toes or mid-foot
Numbness or tingling due to circulation or nerve changes
“Feet can sometimes signal bigger changes happening throughout your body during menopause,” says Dr. Marquez. These symptoms can be a sign of musculoskeletal syndrome of menopause, which can include joint aches, muscle soreness, stiffness, and other body pains that may be new or unexpected.
Common foot issues during menopause
During perimenopause and menopause, changes in hormones and aging can make certain foot conditions more likely or more noticeable. Some common foot issues during menopause include:
Plantar fasciitis: Heel or sole pain from irritation of the tissue under the foot.
Tendonitis: Pain, swelling, or stiffness from irritated tendons, often in the ankle, foot, or heel.
Arthritis: Joint pain, stiffness, and swelling, which can affect the toes and mid-foot.
Bunions: Bony bumps at the base of the big toe.
Metatarsalgia: Aching or burning pain in the ball of the foot, sometimes due to loss of fat padding in the foot.
Fallen arches (flat feet): The arches of the feet can flatten due to reduced tissue elasticity and changes in muscles.
Hammer toes or claw toes: Toes that bend abnormally, usually from muscle or bone changes.
Stress fractures: Tiny bone fractures that are more common after menopause, sometimes due to bone loss.
Neuromas: Nerve irritation which can lead to tingling or numbness.
“Many people who’ve never had any issues with their feet may start noticing pain, bunions, hammertoes, or issues like plantar fasciitis during perimenopause and menopause,” explains Dr. Marquez. “These conditions are common, but treating them early can keep them from limiting your favorite activities.”
Treatments for menopause foot pain
Managing menopause-related foot pain often involves a combination of strategies that can include physical therapy, staying active, wearing supportive footwear, using orthotics or insoles, applying hot and cold therapy, maintaining a healthy weight, taking pain medication when appropriate, pacing your activities, prioritizing good nutrition, and considering medical treatments for stubborn symptoms. Here’s more about these options:
Physical therapy and targeted exercises. Targeted exercises can help relieve foot pain during perimenopause and menopause by strengthening foot and lower limb muscles, improving flexibility, boosting circulation, and supporting healthy joints. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. Targeted foot exercises can aid recovery and relieve foot pain during perimenopause and menopause, but any movement — walking, stretching, or even doing household chores — can help improve blood flow, reduce stiffness, and keep your feet more comfortable overall. It may be hard to exercise with foot pain, so listen to your body, find your movement sweet spot and consider choosing activities that are gentle on your feet, like the recumbent bike or restorative yoga. Staying active supports overall foot health and can help manage symptoms over time.
Wear supportive footwear. Look for shoes that feel supportive and comfortable to you. Features like a low, stable heel, a firm midsole, slip-resistant soles, and arch support can help. Laces or straps may offer better fit and stability than slip-ons or slippers. If certain styles (like high heels or tight toe boxes) feel uncomfortable, try switching to roomier or cushioned options for activities like standing or walking.
Try orthotics or insoles. Consider inserts with arch support or cushioned metatarsal pads. These can help make your feet feel more comfortable by distributing pressure more evenly, especially if you have soreness or conditions like plantar fasciitis.
Hot and cold therapy. Try a warm foot soak or cold packs on sore areas to reduce swelling and improve comfort after activity.
Maintain a healthy weight. Keeping your weight in a range that’s healthy for you can reduce pressure on your feet, which may help minimize discomfort.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have menopause-related pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Pace your activities. Modify activities that trigger pain. If standing or walking for long periods aggravates symptoms, break up activity into shorter sessions.
Prioritize nutrition. Eating a balanced, nutrient-rich diet supports your body’s natural healing processes. Focus on foods like fruits, vegetables, fatty fish, nuts, seeds, and whole grains. These foods help reduce inflammation and offer nutrients that support tissue repair, such as omega-3 fatty acids and vitamins C and D. For individualized guidance, consider working with a registered dietitian.
Consider medical treatments. If you have ongoing foot pain that doesn’t improve with self-care or conservative treatments, options like night splints, cortisone injections, or shockwave therapy may help. A healthcare provider can help you explore what might work best for your symptoms.
“Easing menopause-related foot pain usually comes down to a series of small, practical changes, like choosing more supportive shoes, staying active in ways that feel good, and tuning in to what your body needs,” says Dr. Marquez.
Physical therapy for menopause foot pain
Physical therapy can be a key treatment for foot pain during perimenopause and menopause, focusing on movement, targeted exercises, and stretches to improve foot comfort and mobility. The goal is to reduce soreness and swelling, support strong muscles, and boost your confidence as you move through daily life.
A physical therapist can assess your movement pattern and recommend exercises to strengthen your feet, ankles, and legs; stretch and support the plantar fascia; and address balance or gait changes (see exercise examples below). They may also offer advice on shoe selection, activity pacing, and strategies to support safe, pain-free movement.
“Building strength in your feet and lower body is so important during perimenopause and menopause because your muscles do a lot of the work when it comes to absorbing shock as you move,” says Dr. Marquez. “The stronger those muscles are, the more they can protect your joints and feet and keep you moving comfortably.”
Exercises for menopause foot pain
Want expert care? Check if you're covered for our free program →- Calf stretch
- Plantar fascia stretch
- Toe yoga
- Glute bridges
- Clamshells
- Standing hip flexor stretch
Practicing these exercises regularly helps reduce tightness, build lasting strength, and improve the way your lower body absorbs impact. Calf stretches and plantar fascia stretches relieve common hot spots for pain, while toe yoga boosts the small muscles in your feet that keep you steady. Glute bridges and clamshells work higher up to provide strong, stable hips, while the standing hip flexor stretch ensures your whole movement chain stays lined up and working together.
Together, these moves are about more than just foot comfort — they help your body move confidently and comfortably, from your hips to your toes. “When you prioritize these exercises, you’re giving your feet, legs, and pelvis the support they need to carry you through menopause and beyond,” says Dr. Marquez.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
How to prevent menopause foot pain
You can protect your foot health as you age by staying active, wearing supportive shoes, addressing changes early, keeping your balance strong to prevent falls and injuries, and supporting bone health. Consider these strategies:
Stay active. Incorporate walking, stretching, and strength exercises into your daily routine to support mobility and foot strength.
Select supportive shoes. Choose shoes with a roomy toe box, structured heel, and firm arch support. Replace shoes when they wear out, and consider limiting high heels.
Monitor changes. If you notice foot pain, swelling, or shoe fit issues, address them early, before symptoms become severe.
Watch for balance changes. Prioritize balance exercises and pay attention to any signs of unsteadiness, since good balance helps prevent falls, reduces the risk of foot and ankle injuries, and supports overall mobility. If you notice issues with balance, consider seeking professional guidance.
Support your bones. Get regular bone density checks after menopause, especially if you have risk factors for osteoporosis, and discuss calcium and vitamin D intake with your doctor.
When to see a doctor
Menopause-related foot pain often improves on its own with physical therapy and at-home care. But if your foot pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Persistent or worsening pain that doesn’t improve with rest, stretching, or over-the-counter medications
Signs of infection, such as redness, swelling, warmth, or fever
Numbness, tingling, or burning sensations
Unexplained weight loss, fever, or night sweats
Swelling or joint pain that is red, warm, or lasts more than 30 minutes in the morning
Foot pain that affects your balance, mobility, or causes falls
Pain in the ball of the foot without trauma
Pain or stiffness that impacts your quality of life
PT tip: Take action early
If you start to notice new foot pain or symptoms, don’t just wait for it to go away. “Try gentle stretches, switch up your shoes, or talk with a physical therapist,” advises Dr. Marquez. “You deserve to feel good moving through this stage of life, and small changes now can help you stay comfortable and active throughout perimenopause and menopause.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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