How Hormonal Changes Impact Mobility and What You Can Do
Posted by: Reform Physical Therapy in Women’s Health on August 1, 2025
Hormonal shifts affect far more than just mood or energy. For many women, these changes also impact joint health, flexibility, muscle strength, and overall mobility. Whether you’re navigating pregnancy, perimenopause, menopause, or postpartum recovery, it’s common to feel like your body suddenly moves—or responds—differently than it used to.
At Reform Physical Therapy, we often hear women say, “I didn’t do anything, but now my hips feel stiff,” or, “I used to bounce back after workouts, but now I’m sore for days.” The root cause is often hormonal.
Let’s take a closer look at how these internal shifts affect your physical function—and what you can do to maintain mobility, comfort, and strength at every stage.
Estrogen’s Role in Joint and Muscle Health
Estrogen plays a protective role in the musculoskeletal system. It helps maintain:
- Bone density
- Joint lubrication
- Connective tissue elasticity
- Inflammation regulation
- Muscle repair and recovery
As estrogen levels decline—especially during perimenopause and menopause—many women notice changes such as:
- Morning stiffness or achiness in joints
- New discomfort in weight-bearing joints like knees, hips, and shoulders
- Slower recovery after exercise
- Loss of flexibility and ease of movement
- Greater risk of strains, sprains, or chronic inflammation
These issues may seem subtle at first, but without support, they can grow into chronic pain or functional limitations.
Hormonal Impact on Strength and Stability
Estrogen and progesterone shifts also affect muscle mass and neuromuscular coordination. Many women experience:
- A gradual decline in strength
- Decreased balance or coordination
- Muscle fatigue from basic daily activities
- Increased risk of falls or instability
This is why it’s essential to stay ahead of age-related changes with proper training and movement strategies.
The Pregnancy and Postpartum Connection
During pregnancy, your body produces relaxin, a hormone that softens ligaments to prepare for childbirth. While this is helpful for labor, it can also lead to joint instability—particularly in the pelvis, hips, knees, and lower back.
If pelvic alignment and muscular support are not addressed during postpartum recovery, it can result in lingering discomfort, movement dysfunction, or imbalances that continue for years.
Physical therapy during and after pregnancy is one of the most effective ways to restore balance, rebuild core and pelvic floor strength, and prevent longer-term issues.
How to Protect Your Mobility Through Hormonal Changes
You can’t stop hormonal fluctuations—but you can support your body through them. Here’s how:
1. Build and Maintain Muscle Mass
Strength training, even with light resistance, helps counteract hormonal muscle loss and protects joints. Target key areas like the hips, glutes, shoulders, and core.
2. Stay Consistently Active
Movement is key to preventing stiffness. Incorporate gentle stretching, mobility work, walking, or low-impact activities like swimming or yoga.
3. Focus on Joint-Friendly Exercises
Avoid high-impact, high-repetition workouts that might aggravate already sensitive joints. Instead, focus on exercises that emphasize control, posture, and core stability.
4. Schedule a Physical Therapy Assessment
A movement screen can identify imbalances, instability, or early signs of wear—and help you address them before they turn into bigger issues.
5. Adjust Based on Your Body’s Signals
What worked in your twenties may not work the same in your forties or fifties. Respect your energy, adjust your workouts when needed, and don’t ignore discomfort.
Final Thoughts
Hormonal changes are inevitable—but pain, stiffness, and movement limitations don’t have to be. With the right guidance and strategies, you can stay mobile, strong, and in control of your body through every phase of life.
If you’ve noticed changes in how you move or feel, physical therapy can help. Reach out to Reform Physical Therapy to learn how we support women through all stages of hormonal transition.