HIP PAIN IN MENOPAUSE
How to Restore Flow Through the Hips with Qi Gong, Acupressure and Food:
Hip pain is often the body whispering that something in the centre of us has stopped moving.
Many women notice new aches appearing around the hips during midlife. Sometimes it begins after lifting something heavy or caring for children. Other times it appears gradually and doesn’t seem to go away.
In this article we explore:
- Why hip pain can increase during menopause
- The connection between hormones, the liver and joint health
- How fascia and the nervous system affect hip tightness
- Two powerful acupressure points for restoring flow
- A simple Qi Gong movement to open the hips
- A food that supports liver function and circulation
These approaches combine Chinese medicine, modern fascia science, and gentle Qi Gong movement to help the body return to balance.
Why Hip Pain Often Appears During Menopause
In Western medicine we are increasingly hearing about the relationship between hormonal changes and connective tissue health.
During menopause, oestrogen levels decline. Oestrogen helps regulate collagen production and tissue elasticity, so when levels drop the body can experience:
- tendon stiffness
- joint pain
- reduced tissue repair
- inflammation
At the same time, the liver plays a key role in metabolising hormones. If liver function becomes sluggish, hormones may not be processed efficiently, which can influence circulation, inflammation and tissue health.
The result can be stiffness and discomfort in areas such as the hips, shoulders and lower back.
The Chinese Medicine View: The Liver Controls the Tendons
Chinese medicine has described this connection for thousands of years.
In Traditional Chinese Medicine, the Liver system governs the smooth flow of Qi (energy) and Blood throughout the body, particularly through the tendons and joints.
When Liver energy flows smoothly:
- joints feel flexible
- muscles move freely
- circulation is strong
But when Liver Qi becomes stagnant:
- muscles tighten
- tendons lose elasticity
- pain and stiffness appear
The hips are especially important because several major energy pathways pass through them. When the Liver system becomes sluggish, the hips often become one of the first places we feel restriction.
Fascia, Stress and Why Tight Hips Need Safety to Release
Modern research into fascia is beginning to confirm something Chinese medicine has long understood.
Fascia is the connective tissue web that wraps around muscles and organs throughout the body. When fascia is weak, overstretched or overloaded, it tightens as a protective response.
This can happen when:
- lifting or carrying heavy loads
- repetitive movements
- long periods of fear or stress
- Lack of movement
But fascia does not release when stretched or forced, as ligaments, tendons and muscles can.
It releases when the nervous system feels safe.
This is why gentle practices like Qi Gong are so effective. Slow, rhythmic movement combined with relaxed breathing sends signals of safety to the nervous system. Once the body feels safe, the fascia can soften and lengthen again.
Acupressure Point: Liver 3 for Hip Pain and Stagnation
One of the most effective acupressure points for releasing stagnation in the hips is Liver 3 (Taichong).
How to find Liver 3
- Look at the top of the foot.
- Find the space between the big toe and second toe.
- Slide your finger up about an inch from the webbing until you feel a small dip between the bones.
How to use it
Press gently with your thumb until you feel a mild dull ache.
Hold the point while breathing slowly for 1–3 minutes.
This point is widely used in Chinese medicine to:
- move stagnant Liver Qi
- improve circulation to the legs and hips
- reduce tension in the tendons
When this pathway begins to flow again, tightness through the hips often eases.
Acupressure Point: Spleen 6 to Increase Blood Flow in the Lower Abdomen
Another powerful point is Spleen 6 (Sanyinjiao).
How to find Spleen 6
Locate the inner ankle bone.
Measure four finger widths up the leg.
Just behind the shin bone you will find a tender point.
How to use it:
Press gently for about one minute while breathing slowly.
Spleen 6 influences three major energy systems:
- Liver
- Spleen
- Kidney
This point helps increase the movement of blood and energy through the lower abdomen and pelvis, nourishing the hips and lower body.
Because it strongly activates blood flow in the lower abdomen, Spleen 6 should not be used during pregnancy.
A Seasonal Food That Supports Liver Function: Rhubarb
Food can also help restore flow in the body.
In Chinese medicine the sour flavour stimulates the Liver, encouraging blood and energy to move more smoothly.
Rhubarb is a wonderful seasonal food for this purpose.
Benefits of rhubarb include:
- supporting liver function
- encouraging healthy elimination through the large intestine
- reducing stagnation in the body
Simple Stewed Rhubarb Recipe
- Chop several stalks of rhubarb.
- Place in a saucepan with a small amount of water.
- Simmer gently until soft.
- Add a slice of apple if you like a little sweetness.
A small bowl a few times per week can gently support the Liver and digestion.
When digestion flows well, joints often feel lighter and more flexible.
Qi Gong for Hip Mobility: Opening the Kua
In Qi Gong we often talk about opening the kua.
The kua refers to the deep hip crease where the thighs meet the pelvis. It encompasses the surrounding musculature, including the iliopsoas (hip flexors), adductor muscles (inner thigh), and the pelvic floor. It acts as the central hinge of the body, allowing movement to travel between the upper and lower body.
When the kua moves freely:
- the hips open naturally
- walking becomes smoother
- the spine and legs coordinate better
- Qi flows from the feet into the body
Interestingly, the inguinal crease also contains one of the highest concentrations of lymph nodes in the body, so opening the kua can help support lymphatic circulation.
How to Practise the Kua Opening Movement
- Stand with your feet wider than shoulder width.
- Bend the knees gently and settle into a relaxed horse stance.
- Keep the spine upright and the crown of the head lifting lightly upward.
- Allow the shoulders to relax.
Now bring awareness to the hip crease.
Turn one foot slightly outward.
As the foot turns outward, allow the waist and hips to rotate gently in the opposite direction.
This creates a spiral through the hips.
You may feel one hip crease opening while the other softly closes.
Return to centre and repeat on the other side.
Continue slowly from side to side.
Three key cues
- Keep the knees soft so the hips can release.
- Let the waist guide the movement rather than the shoulders.
- Move slowly enough to feel the hip crease opening and closing.
Just one or two minutes of this gentle turning can release significant tension through the hips and pelvis.
Over time it helps:
- soften fascia
- improve pelvic circulation
- increase Qi flow in the lower dantien
When Movement Isn’t Enough: Releasing Tension Through Safe Touch
Sometimes hips feel extremely tight or guarded.
This can happen because the pelvis often stores emotional memory and protective tension.
In these cases, gentle physical touch can help the nervous system relax.
Some people find practices such as yoni massage or pelvic self-massage helpful. This involves bringing respectful, loving touch to the lower abdomen and pelvic area.
Safe physical touch can:
- reduce shame held in the pelvis
- calm the nervous system
- release stored tension or trauma
The goal is not forcing change but allowing the body to feel safe enough to soften.
A Simple Weekly Routine for Hip Pain Relief
Try this gentle routine for one week:
- Press Liver 3 once daily on each foot
- Press Spleen 6 for one minute on each leg
- Eat stewed rhubarb a few times during the week
- Practise kua opening Qi Gong for a few minutes daily
Small daily signals like these can gradually restore circulation and ease hip stiffness.
When to Seek Medical Advice
If hip pain:
- worsens significantly
- spreads down the leg
- wakes you at night
- causes difficulty walking
you should consult your GP or physiotherapist to rule out structural issues.
Restore Flow and Ease Through the Hips
Many cases of hip pain are not simply mechanical problems. They reflect stagnation in circulation, fascia tension, and nervous system protection.
When we nourish the liver, move gently, and help the body feel safe, the hips often begin to soften naturally.
As I often say:
When the liver flows, the hips follow.
If you’d like to learn more gentle practices like this, you can join the Chi Flow membership, where we practise Qi Gong movements for mobility, energy and longevity together each week.
Sometimes the biggest healing begins when the body finally feels safe enough to soften.
Join the Free Class
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Continue the Journey
If you would like ongoing support, Chi Flow with Jo offers:
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- Acupressure guidance
- Food medicine insights
- Monthly health talks
- Community gatherings
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Self-administered acupressure or Chinese Medicine is not a substitute for visits to qualified healthcare practitioners.
Knowing how to treat yourself and your loved ones with complimentary therapies like acupressure can be greatly beneficial and convenient. However, for serious and chronic conditions, you’ll want to visit an Shiatsu therapist / Acupuncturist or other qualified healthcare practitioner who can develop a treatment plan based on your unique medical history and combination of symptoms.
The information provided should not be considered medical advice.