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01/14/26

#236 Sore Joints Aren’t the Beginning of the End: How Women 50+ Can Stay Active and Strong

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Joint Pain After 50: How to Keep Moving, Strong and In Control

Hi, I’m Ginny McArthur. I’m a nutritionist, fitness trainer, and life coach, and I’m obsessed with helping women over 50 live strong, active, fulfilling lives — with energy, confidence, and choice.

As we move into a New Year and that familiar “fresh start” mindset, I want to talk about something that comes up again and again in my work with women: joint pain.

Initially, I was going to talk specifically about knee pain, but after hearing from so many of you, it became clear this needed to be broader. Because for many women at this stage of life, it’s not just knees — it’s hips, shoulders, wrists, hands, backs, even toes.

And yes… things can start to hurt.

When Pain Feels Like It’s Stealing Your Power

Even if you’ve been fit and active all your life, joint pain can creep in. And when it does, it can feel like your choices are being slowly taken away. Your world gets smaller. Your confidence erodes. Bit by bit, it can feel like your power is slipping through your fingers along with your joint health.

My 96-year-old aunt tells me I’ve “worn my hips out.” She’s had two hip replacements, so I suppose she knows a thing or two.

But here’s the thing many people don’t realise:

πŸ‘‰ Arthritic knees, hips, necks, and shoulders are more common in sedentary people than in those who stay active.

If you’re sitting all day at a desk and moving very little, you’re just as likely — if not more likely — to develop osteoarthritis as someone who has run, trained, or worked hard in the gym.

Hormones, Inflammation, and What’s Really Going On

As oestrogen drops through menopause, it affects all of our tissues — including connective tissue and cartilage in our joints. But in my professional opinion, the biggest culprit behind joint pain is something called inflammaging: chronic, low-grade inflammation that builds over time.

And this is where lifestyle matters enormously.

My Own Journey With Pain (and Choice)

I’ve had two back surgeries, a partial knee reconstruction, and I’m now facing two hip replacements.

Any one of those could have stopped me in my tracks.

After my back surgeries, I chose to strengthen my core and protect my spine — and I went on to run marathons and compete in bodybuilding. Fifteen years later, after knee reconstruction, I rehabbed it relentlessly so I could run again.

Right now, I’m “pre-hab’ing” my hips, focusing on what I can do to support my recovery.

And trust me — my brain still throws up excuses:

  • You’re sore, you deserve a break.

  • You can do less now.

  • It’s okay to stop.

But I don’t want to end up frail, dependent, and afraid to move.
I want to be a badass grandma.

That choice matters.

What You Can Do If You’re Living With Joint Pain

Whether you’re awaiting surgery, recovering from it, or simply wanting to prevent things getting worse, there are things you can do.

1. Keep Moving — Gently and Consistently

Movement encourages your joints to produce synovial fluid — the oil that lubricates and nourishes them.

You don’t need to smash yourself. Gentle, regular movement:

  • Supports joint repair

  • Reduces stiffness

  • Improves mood

  • Lowers pain sensitivity

Strengthening the muscles around a joint reduces stress on the joint itself. For example:

  • Strong glutes and quads improve knee tracking

  • Glute strength is critical for hip recovery and protection

I rotate my cardio:

  • Walking (flat when hills hurt)

  • Cycling

  • Pool work

This keeps my fitness up without increasing pain.

Aim for 30 minutes of movement daily — and remember, it can be broken into 10-minute “exercise snacks.” Chair yoga absolutely counts.

2. Train What You Can

I still train my upper body and core, and I modify lower-body work:

  • TRX-supported squats

  • Resistance bands

  • Bridges with band resistance

  • Side steps, leg raises, donkey kicks

  • Glute activation exercises

Keeping muscles “awake” and working is essential. Don’t let them shrivel up like a prune.

3. Eat to Reduce Inflammation

Arthritis is driven more by inflammation than wear and tear — and food plays a huge role.

Focus on:

  • Fruit and vegetables (vitamin C supports collagen)

  • Berries for antioxidants

  • Omega-3 fats (fatty fish or algae oil supplements)

  • Nuts and seeds

  • Beans, legumes, and whole grains for fibre and gut health

For some people, dairy, gluten, or nightshades can increase inflammation — but this is individual.

What consistently causes inflammation?

  • High-fat, high-sugar foods

  • Ultra-processed snacks

  • Excess alcohol

Start small. Swap one thing:

  • Ice cream → Greek yoghurt with berries

  • Biscuits → fruit and a handful of nuts

Small changes reduce systemic inflammation.

Protein is vital, especially pre- and post-surgery, for healing and repair.

And hydrate. If you’re dehydrated, you don’t produce enough synovial fluid — and your joints will feel crunchy and sore.

4. If Applicable, Lose Weight

Every extra kilo you carry is multiplied three to five times through your knees and hips with every step.

Visceral fat (the fat around your organs) releases inflammatory hormones, worsening joint breakdown. Conditions like high cholesterol, high blood pressure, and pre-diabetes also block nutrients reaching your joints.

Reducing visceral fat reduces inflammation — and pain.

5. Supplements: Use Them Wisely

Some people respond well, others don’t — but options worth exploring include:

  • Vitamin D (especially if levels are low)

  • Omega-3s

  • Turmeric, especially with black pepper

  • Glucosamine, chondroitin, and MSM

Don’t waste money on expensive internet supplements with no evidence behind them.

Hormone replacement therapy can also be helpful for menopausal musculoskeletal pain. Personally, bioavailable oestrogen, progesterone, and testosterone have reduced my systemic inflammation and pain.

6. Break the Thought Loops

Pain feeds negative thinking:

  • I can’t do…

  • It’s not fair.

  • I’ll wait until surgery.

But putting life on hold reduces strength and power — and makes outcomes worse.

I flip the script:

  • Thank goodness I eat well

  • Thank goodness I’m no longer 90kg

  • Thank goodness I can still bike

  • Thank goodness I can still swim

Focus on what you can do — even if it’s chair yoga.

Helpful Resources

Two books I’ve found genuinely useful:

  • Arthritis: What Exercises Work  Dava Sobel and Arthur C Klein– old but still excellent

  • Rethink Your Position Katy Bowman– brilliant for posture and pain reduction

Final Thoughts

If you’re struggling with joint pain:

  • Move daily — however you can

  • Strengthen what supports your joints

  • Eat to reduce inflammation

  • Hydrate properly

  • Make one small change at a time

  • Be grateful for what your body can still do

If you’d like more support, check the links below for:

As always, message me with your questions — or just to let me know how you’re going. I love hearing from you.

 Ginny x