Hi dulciana
In a way I think you answered your own question. As an ex professional dancer my old strains and injuries are definitely coming back to bite - I have to manage my joints very carefully. Sprains usually involve damaging ligaments and they often heal tighter and so can be prone to further pain and problems. Of course, post meno, the joints and ligaments are oestrogen deprived and even on HRT it can't be the same as when we are young.
I would seek the advice of a physiotherapist or a good osteopath for stretching and strengthening exercises to support and prevent further problems. A dancer or sports person always warms up before class or practise sessions and maybe you need to do the same. There may also be an element of repetitive strain which, again, can be improved by looking at the way you do these actions and perhaps adjusting things a little.
hope that helps Dg x