Moving Through Menopause: How Physical Therapy Can Help You Feel Strong, and Empowered.

For many women, the perimenopause and menopause transition can leave you feeling like you are living in a body that isn’t your own.

One day you’re crushing your Crossfit workouts or chasing after your grandkids — and the next, you wake up and your joints ache, your muscles feel tight and you can’t for the life of you figure out how you managed to injure your shoulder. Add to that the hot flashes, night sweats, brain fog, mood changes, bladder issues and abdominal fat … — and you are probably left feeling frustrated and unsure if you will ever feel good again.

If you can relate, you are not alone AND there is a way forward.

At East Mill Physio, we’re here to walk with you through every season of womanhood — from puberty to postmenopause. Our team understands that this time is more than a hormonal shift — it’s a transformation. One that can be powerful and empowering, when armed with the right knowledge and support. And physical therapy can help you feel like yourself again and keep you doing the things you love.

Let’s explore how we support women like you — every single day.

1. Relief From Musculoskeletal Pain

“Why do my knees ache when I wake up?”

“Why does my back feel stiff after sitting?”

Sound familiar? You’re not imagining things and you are far from being alone.

Perimenopause is the transitional phase leading up to menopause, marking the end of a woman's reproductive years. During this time, the ovaries gradually produce less estrogen and other hormones, causing menstrual cycles to become irregular – periods may become shorter, longer, heavier, lighter, or skipped altogether (like reliving puberty). Perimenopause typically begins when a woman is in her 40s, but this phase can start as early as the mid-30s. This transitional phase usually lasts several years (on average, about four, but it can range from a few months to up to 10 years).

Now, you might be wondering how perimenopause relates to Physio. Here’s why: up to 71% of perimenopausal women report joint or muscle pain [1]. And after menopause, the risk of moderate to severe pain jumps significantly when compared to the rest of the population.

Whether it’s aching hips, stiff shoulders, low back pain, or some other strange combination of spontaneous injuries, we’ve got you.

At East Mill Physio, we take a layered approach to supporting women through this transitional phase:

- Gentle manual therapy to ease stiffness and improve mobility, so you can move more freely.

- Tailored strength training that protects your joints, builds muscle, and boosts bone density—helping you stay active and feeling your best.

- Pain education and pacing strategies that give you tools to manage discomfort without feeling like you have to “push through” or “slow down.”

- Electroacupuncture to stimulate nerve function and support neuromuscular function — especially important for getting the most out of your exercise programs and ensuring you aren’t developing maladaptive compensations..

You deserve to feel strong in your body throughout this life phase. And you can.

2. Support for Your Pelvic Floor

“I laughed too hard and peed my pants. Is this just my life now?”

Declining estrogen can impact pelvic floor strength and coordination — leading to issues like urinary leakage, pressure or heaviness, and even painful intimacy.

These challenges are common — AND they are treatable.

Here’s how Physical Therapy help:

- Pelvic floor muscle retraining: Your pelvic floor is part of your deep core — not just a group of muscles, but part of your power and the anchor upon which all movement is born. When you learn how to coordinate your diaphragm, deep abdominals, and pelvic floor, you reclaim that power. Whether you need more strength or more relaxation (yes, that’s a common thing! There is strength in length) Physical Therapy can guide you with exercises tailored to your needs. At East Mill Physio, we take an external approach to pelvic floor rehab and work closely with internal Pelvic Floor Physical Therapists (when indicated) to make sure you are well supported.

- Lifestyle guidance: From bladder habits to movement tips, we help you stay active without fear or embarrassment.

- Pelvic Floor education: We don’t need to go internal to help you connect to your pelvic floor. Our team uses visual tools, external palpation and cues to teach you how to engage your core in a coordinated and dynamic fashion — so you can lift, bend, and live with confidence.

- Collaborative care: We work alongside your healthcare provider to address issues like vaginal dryness or hormonal changes that may be affecting your pelvic health and help you advocate for your needs.

3. Preventing Chronic Pain Before It Starts

Did you know that women going through menopause are twice as likely to develop chronic pain? And if menopause starts early (before 45), that risk increases even more [2].

But this doesn’t have to be your story.

Our proactive care model focuses on:

- Early intervention: Catch small issues before they become big problems.

- Movement education: Learn how to move smarter—not just harder.

- Proactive planning: Build resilience so your body stays strong, stable, and adaptable as you age.

You don’t have to wait until you are in pain or injured to take control.

Why Physical Therapy?

Because you don’t have to just “deal with it.”

Because you deserve support that doesn’t rely solely on pills or surgery.

Because your body is still strong, capable, and worthy of care.

At East Mill Physio, we customize every plan to reflect your story — your symptoms, your lifestyle, your goals. We meet you where you are and help you move forward with clarity and confidence.

Ready to Feel Like You Again?

Perimenopause and menopause can be challenging—but they can also be empowering.

Let us help you reconnect with your body and rediscover what it feels like to move with ease. Whether you want to return to exercise, lift your grandkids without hesitation, or just go through your day without discomfort — we’re here for it. And we’re here for you.

About the author: Kristin Bignell is a Registered Physiotherapist and the Owner of East Mill Physio in Elora, ON and empow(HER) Volleyball. She has a special interest in Neurofunctional Acupuncture, Sports Performance and Female Athlete Development. She enjoys pushing the boundaries of what we traditionally believe to be possible with respect to injury rehabilitation and performance optimization by using a holistic treatment style. Kristin trained in Neurofunctional Acupuncture and Neurofunctional Sports Performance at The Contemporary Medical Acupuncture Program through McMaster University and is an Instructor in the Acupuncture Program. To learn more about East Mill Physio, visit www.eastmillphysio.ca.

Disclaimer: All information provided can at no time substitute medical advice and individual assessment by a qualified medical professional. East Mill Physio recommends seeking professional advice before commencing any type of self-treatment, as the information provided is not intended to be relied on for medical diagnosis and treatment. Visitors of the website eastmillphysio.ca use the information provided at their own risk. East Mill Physio will not accept responsibility for any consequences or injuries. By accessing the website eastmillphysio.ca visitors agree not to redistribute the information and material presented. eastmillphysio.ca provides links to companies for the visitor’s convenience only, and does not endorse or recommend the services of any company. The company selected by the visitor of eastmillphysio.ca is solely responsible for the services provided to you. East Mill Physio will not be liable for any damages, costs, or injuries following or in any way connected to the visitor’s choice of company/service.