When most people think of periods, they picture cramps, bloating, mood swings, or maybe even acne. But for some, there is another symptom that does not get nearly enough attention: joint pain.

Yes, that random knee twinge, aching shoulders, or even sudden ankle instability might be more connected to your menstrual cycle than you think. And suppose you are someone who has always been extra flexible, or has been diagnosed with a hypermobility syndrome like Ehlers-Danlos. In that case, you might be dealing with a deeper layer of complexity.

Can hormones affect your joints?

In short, yes. One of the key hormones that fluctuates during the menstrual cycle is estrogen. While it is well-known for its role in reproduction, estrogen also plays a significant role in collagen production, the protein that gives structure to your joints, skin, ligaments, and tendons.

Around ovulation and just before your period, estrogen levels drop. And for some people, this dip can lead to:

Looser ligaments (also called ligament laxity)
Joint instability
Increased pain sensitivity
Aches in knees, hips, wrists, or shoulders

If you have ever felt your joints feel "weird," unstable, or more painful around your period, this may be why.

What is ligament laxity, and why does it fluctuate?

Ligament laxity is when your ligaments (the tissues that connect bones to other bones) are looser than usual. Some people are born with this, think of people who are naturally flexible or "double-jointed." But hormones can temporarily increase this looseness, especially around your period.

This can cause:

Joints that pop or click
A higher risk of sprains or strains
Feelings of clumsiness or imbalance

For athletes or physically active women, this can lead to injuries if not recognized and managed properly.

What is hypermobility syndrome?

Joint hypermobility syndrome (JHS) or Hypermobility Spectrum Disorder (HSD) is when joints move beyond the normal range. For some, it is harmless. But for others, it comes with pain, fatigue, frequent injuries, and even gastrointestinal or cardiovascular symptoms.

In some cases, hypermobility is part of a genetic connective tissue disorder like Ehlers-Danlos Syndrome (EDS).

People with hypermobility are especially sensitive to hormonal changes. This means that periods can worsen joint pain, cause more dislocations or subluxations, and increase fatigue or brain fog.

Signs you might have period-linked joint symptoms

You do not need to have a formal diagnosis of a connective tissue disorder to experience hormone-sensitive joint pain. Here are some signs to watch for:

You feel more joint pain or instability before or during your period
You experience unusual stiffness, clicking, or popping in your joints
You are very flexible or have been called "double-jointed."
You have had frequent ankle sprains or joint injuries
You feel more clumsy or uncoordinated during certain parts of your cycle

What can you do about it?

Thankfully, awareness is the first step, and there are several things you can do to support your joint health and manage pain during your period:

1. Track your symptoms

Use a period tracker to note when joint pain or instability flares up. Patterns will help you and your doctor understand what is hormonal and what might be structural.

2. Support your joints

Consider wearing joint braces or compression gear during physical activity, especially around your period. These offer stability when your ligaments are looser.

3. Gentle movement

Try low-impact exercises like yoga, Pilates, or swimming to maintain strength and mobility without overloading your joints.

4. Nutrition and supplements

Collagen, magnesium, and omega-3 fatty acids can support joint health. Vitamin C also supports collagen synthesis, which can be beneficial if your body is sensitive to estrogen fluctuations.

5. Talk to a specialist

If you suspect you might have hypermobility or a connective tissue disorder, a rheumatologist or geneticist can help you get answers. A women’s health physiotherapist can also help with strength training and alignment issues specific to your cycle.

Joint pain during your period is real. It is not "in your head," and it is not something you have to just live with.

For some women, it is a minor inconvenience. For others, especially those with hypermobility or connective tissue disorders, it can be a major disruption to everyday life. If you are nodding along as you read this, know that you are not alone, and there are steps you can take to feel better.