The Facts:

• Menopause onset is defined as 12 months without a period (1)
• The onset is usually between the ages of 45-55, but early menopause can begin in the early 40’s (1)
• Women spend more than one-third of their life in a stage of menopause (perimenopause – post menopause) (2)

 

How is Musculoskeletal Health Impacted? 

Muscular system:

Due to reduced oestrogen levels, women experience an accelerated decrease in skeletal muscle mass, with evidence demonstrating losses of up to 1.5% per year during menopause (3). This reduced skeletal muscle strength can contribute to increased joint pain, reduced functional capacity and greater falls risk. There is also an associated increase in fat mass, increasing cardiometabolic risk and joint loads.

Skeletal system:

Postmenopausal women may lose up to 20% of their bone mineral density in the initial 7 years following menopause due to decreased circulating oestrogen (4, 5). This results in a much higher risk of osteopenia, osteoporosis and fragility fractures, which can in turn lead to chronic pain, loss of independence and increased mortality.

Connective tissues:

Hormonal changes during menopause also affect the body’s connective tissues, with over 70% of women experiencing symptoms.6 Tendons and ligaments become more prone to stiffness, micro tears and injury (7) and have reduced capacity for healing and repair (8). This can manifest as joint pain and stiffness, commonly around the hip, knee, shoulder and ankle. Often, these symptoms impact physical activity levels and recreation.

The GOOD news… there are many ways that you can prevent or reduce your risk of many of these musculoskeletal changes…

 

5 Key Strategies to Maximise Your Health

1. Resistance training – aim for 2 sessions per week. Critical for maintaining (and improving) muscle strength, bone mass, posture and balance, as well as being important for joint and tendon health (9).
2. Optimal nutrition – key nutrients include calcium and Vitamin D (bone health), protein (muscle repair) and omega-3’s (reduce inflammation) (10).
3. Menopause Hormone Therapy (MHT) – consult your GP or specialist for suitability, may be useful for symptom management as well as bone and muscle health (11).
4. Daily exercise – light activities such as walking, yoga, Pilates, swimming and gardening can help with joint stiffness, weight management and mood (12).
5. Sleep and stress – mindfulness, sleep hygiene and relaxation strategies can be helpful in reducing pain severity and inflammation (13)

 

Figure 1. Menopause & the Musculoskeletal System. Sydney Pelvic Clinic, 2025.14

 

Physiotherapists are well placed to guide you through this critical stage of life, from early intervention and prevention to injury rehabilitation and maintenance programs.

Proactive individual assessments, tailored exercise programs and education are all essential parts of preserving musculoskeletal health, reducing falls risk and empowering women to maintain independence and quality of life.

The Body Refinery’s Physiotherapists and Exercise Physiologists are highly skilled in the area of Women’s Health through the life stages. To book an appointment to discuss how different treatments and/or exercise routines can help you live better, call our friendly admin team on 3358 3915.

 

Written by Vanessa Alvaro, APA Titled Sports & Exercise Physiotherapist.

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References

1. Turner, K., Crampton, J.S. & Dobbin, N. (2025). Physiotherapists’ perceptions on the management of musculoskeletal conditions in women of perimenopausal and menopausal age: a qualitative focus group study. Physiotherapy Theory and Practice, pp.1-14.

2. Rostami-Moez, M., Masoumi, S.Z., Otogara, M., Farahani, F., Alimohammadi; Oshvandi, K. (2023). Examining the health-related needs of females during menopause: A systematic review study. Journal of Menopausal Medicine, 29(1), p.1.

3. El Khoudary, SR, Aggarwal, B, Beckie, TM, et al (2020). Menopause transition and cardiovascular risk: Implications for timing of early prevention: A scientific statement from the American Heart Association. Journal of the American Heart Association, 9(9), e013219.

4.> National Institutes of Health (2023). Osteoporosis and Related Bone Diseases National Resource Centre. Retrieved from: https://www.bones.nih.gov

5. Greendale, GA & Sowers, MF (1997). Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: Results from the Study of Women’s Health Across the Nation (SWAN). Annals of the New York Academy of Sciences, 828, 63-80.

6. Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of Menopause. Climacteric: The Journal of the International Menopause Society, 27(5), 466-472. https://doi.org/10.1080/13697137.2024.2380363

7. Frizzero, A., Vittadini, F., Gasparre, G., & Masiero, S. (2014). Impact of oestrogen deficiency and aging on tendon: Concise review. Muscles, Ligaments and Tendons Journal, 4(3), 324-328.

8. Chidi-Ogbolu, N.; Baar, K. (2019). Effect of estrogen on musculoskeletal performance and injury risk. Frontiers in Physiology, 9, 1834. https://doi.org/10.3389/fphys.2018.01834

9. Capel-Alcaraz, A.M., García-López, H., Castro-Sánchez, A.M., Fernández-Sánchez, M. & Lara-Palomo, I.C. (2023). The efficacy of strength exercises for reducing the symptoms of menopause: a systematic review. Journal of clinical medicine, 12(2), p.548.

10. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A. & Várbíró, (2023). The importance of nutrition in menopause and perimenopause—a review. Nutrients, 16(1), p.27.

11. Ganderton, C., Semciw, A., Cook, J. & Pizzari, T. (2016). The effect of female sex hormone supplementation on tendons in pre and postmenopausal women: a systematic review. Journal of musculoskeletal & neuronal interactions, 16(2), p.92.

12. Pettee Gabriel, K., Mason, J.M. & Sternfeld, B. (2015). Recent evidence exploring the associations between physical activity and menopausal symptoms in midlife women: perceived risks and possible health benefits. Women’s midlife health, 1, pp.1-28.

13. Baker, F.C., De Zambotti, M., Colrain, I.M. & Bei, B. (2018). Sleep problems during the menopausal transition: prevalence, impact, and management challenges. Nature and science of sleep, pp.73-95.

14. Sydney Pelvic Clinic. (2025). Menopause & the Musculoskeletal System. Retrieved from https://www.sydneypelvicclinic.com.au/menopause-and-the-musculoskeletal-system.

If you’re over 65, there’s something you should know: about one in three people your age will take a tumble this year.¹ Sometimes it’s just a harmless slip. But often, falls can lead to broken bones, head knocks, hospital visits, and, just as importantly, a knock to your confidence.

And when confidence takes a hit, people start avoiding activity. Less movement means weaker muscles, poorer balance, and—you guessed it—an even higher risk of falling. It can turn into a vicious cycle. But here’s the good news: with the right kind of exercise, you can break that cycle and feel steady on your feet again.

 

Why exercise is the secret weapon against falls

Exercise is one of the best “medicines” for preventing falls. In fact, research shows that specific programs focusing on balance, strength, and mobility can cut the risk of falling by up to 30%.² ³ 

Here’s why:

• Balance training teaches your body how to react quickly and recover when you wobble.
• Strength work builds up your muscles (especially in your legs and core) so you can catch yourself.
• Mobility exercises keep your joints moving easily, so you don’t feel stiff or stuck.

Exercise gives bonus benefits like stronger bones, healthier hearts, and more energy. Not bad for something that doesn’t come in pill form.

 

Why a Physiotherapist makes all the difference

While moving more is always better than sitting still, the magic really happens when a physiotherapist is in your corner. Physiotherapists at The Body Refinery don’t just hand you an exercise sheet—they look at your unique situation, guide you through safe progressions, and encourage you on as you improve.

Research says physio-led programs get better results than going it alone.⁴ ⁵ When you know you’re in safe hands, it’s easier to show up, stick with it, and build confidence in your body again.

 

Pilates: more than just fancy stretching

You might think Pilates is only for ballerinas and bendy yoga types, but think again. Pilates is a gentle, low-impact way to train balance, core strength, and posture—all the ingredients for staying upright.

Studies show Pilates can improve mobility, balance, and even reduce the fear of falling.⁶ ⁷ And that last part is a big deal. Because when you stop worrying about falling, you move more. And when you move more, your muscles and balance get even better. 

The little plus—Pilates is fun. You’ll feel taller, stronger, and maybe even a little smug about doing something your grandkids would find impressive.

 

How we do things at The Body Refinery

Here at The Body Refinery, in New Farm, we’ve been helping our clients stay strong, steady, and confident for the past 18 years. Our team of Physiotherapists and Exercise Physiologists are a friendly and hight qualified team who have experience when it comes to falls prevention.

We offer one-on-one sessions, small group classes, or physio-led group programs—so you can choose the vibe that suits you best. Our space is equipped with a full Pilates studio and a modern gym, so whether you love the reformer, hand weights, or a mix of both, we’ve got you covered.

Most importantly, we love seeing our clients reclaim their independence, feel stronger, and walk away with more confidence in their daily lives.

 

Falls might be common, but they don’t have to be part of your story. With the right support, appropriate exercise, and maybe a dash of Pilates magic, you can keep living the active, independent life you love.

So, are you ready to steady yourself? Let’s get moving. Join our community at our studio – The Body Refinery, in New Farm

Multiple sclerosis (MS) is a long-term condition that affects the brain and spinal cord. The immune system mistakenly attacks the protective covering around nerves, leading to damage and scarring. As a result, brain-to-body messages are interrupted, which affects both the body and the mind.

Common Symptoms of Multiple Sclerosis

MS can look different for everyone, but many people experience:

• Fatigue (extreme tiredness)
• Muscle weakness
• Balance problems and dizziness
• Difficulty walking or moving around
• Memory and thinking challenges

How Do Physiotherapists Measure Symptoms?

To track your progress and tailor treatment plans, physiotherapists commonly use these simple yet effective tests:

• MS Impact Scale / Fatigue Impact Scale: Measures how MS or fatigue affects your daily activities and mental state
• 30 Second Sit-to-Stand Test: Assesses leg strength by counting how many times you can stand from a chair in 30 seconds
• Mini-BESTest: Evaluates balance and mobility in different situations
• Timed Up and Go Test: Measures your risk of falls while moving about
• 10 Metre Walk Test: Measures walking speed and step quality

 

How Can Physiotherapists Help?

1. Fight Fatigue

• Teach energy-saving strategies, like pacing activities throughout the day
• Introduce aerobic exercises, which improve sleep quality and energy levels

2. Build Muscle Strength

• Guide you through strengthening exercises that target weak muscles
• Teach breathing exercises to strengthen muscles used for breathing

3. Improve Balance and Prevent Falls

• Prescribe traditional balance exercises or vestibular training, which includes eye and head movement

4. Restore and Maintain Mobility

• Support you to stand and walk as much as possible, which improves muscle strength, bone health, and blood circulation

Need Support?

If you or a loved one is living with Multiple Sclerosis, our physiotherapists at The Body Refinery, in New Farm, are here to help.

We offer personalised treatment plans based on your needs and goals — whether that’s walking more confidently, staying independent, or simply improving your day-to-day comfort.

 

Written by Physiotherapist Meng

Osteoarthritis is a condition characterised by the breakdown of the cartilage which lines joint surfaces and is commonly seen in joints such as the knee and hip. If you have knee osteoarthritis, you may experience pain and or swelling in the knee, morning stiffness, and difficulty standing or walking after sitting for long periods of time.

How Many Australians Live with Osteoarthritis?

Approximately 2.2 million Australians live with Osteoarthritis (Australian Bureau of Statistics 2017–18 National Health Survey); and the knee represented 62% of all arthritic conditions in 2017–18.

1 in 5 Australians over the age of 45 have Osteoarthritis and approximately one-third of people aged 75 and over experience this condition.

 

What contributes to knee Osteoarthritis? 

• Previous joint injury or trauma – a joint compromised by a previous injury could either have been affected by the event or progressively changed over time due to increased stiffness and/or altered movement patterns following the injury.
• Stiff joints and limited range of motion affect the forces acting on the body – biomechanics or the forces acting upon our body when we move is a major contributing factor to the disease process of osteoarthritis.
• Being overweight – simple; increased weight = increased force going through our joints and can accelerate the wear and tear on joints.
• Repetitive movements – it is likely that you are performing repetitive movements in the activities of daily living you undertake or the industry you’re working in. Years of repetitive movements, especially under load, combined with the aforementioned factors may lead to Osteoarthritis.

What Can We Do to Change This?

• Exercise can help reduce pain and manage symptoms of knee osteoarthritis
• Improved range of motion helps strengthen muscles around affected joints
• Weight management
• Medications to manage pain and inflammation (as prescribed by your doctor)

Kneehab Classes

At The Body Refinery, our Physiotherapists follow an evidence-based, exercise approach called the GLA:D® program. This has beneficial outcomes by reducing the progression of knee osteoarthritis symptoms by 32% as well as reducing pain, reliance on painkillers, and less time off work.This program is individualised to your ability level, making it accessible for those with mild to severe knee pain.

Education and exercises provided can be applied to everyday activities, ensuring you develop skills to self-manage your osteoarthritis. By strengthening and improving confidence with exercise, you’ll develop a better capacity to become or stay active, prevent knee osteoarthritis symptom progression, and reduce pain.

 

This article was written by Physiotherapist Cathryn Prout. If you would like more information, or feel you might benefit from our Kneehab classes, contact us on 07 3358 3915 today to book your initial appointment.