Growing Pains in Children: Signs, Causes, and Natural Relief That May Help

By: Janett King

Growing-Pains-in-Children-Signs,-Causes,-and-Natural-Relief-That-May-Help

It usually starts at bedtime. After a full day of activity, your child begins to settle in when they cry out that their legs hurt. You check for bruises, bumps, or scrapes, but see nothing. A few minutes later, they’re rubbing their shins or clutching behind their knees. There is no fever, no redness, and they were running just fine earlier. These moments are both confusing and concerning for you.

Many parents of active children between the ages of three and 12 find themselves concerned when their child wakes up at night with aching legs. Often explained as growing pains, these episodes can be deeply upsetting for both the child and the parent. While usually harmless, growing pains may disrupt sleep, affect play, and lead to worry, especially when you’re unsure how to help.

Growing pains often arise after a day filled with running, climbing, and active play. These aches tend to surface in the evening or overnight and usually fade by morning, but during those early morning wake-ups, they can feel anything but routine. Understanding what growing pains are, how to alleviate them at home, and when to seek professional support, such as chiropractic care, may help your child rest more easily and move more comfortably as they grow.

In the sections ahead, we’ll walk through the common signs, underlying causes, and home care strategies for growing pains, as well as when your child might benefit from additional support.

Understanding growing pains: What they are and why they happen

Growing pains are common muscle aches and soreness experienced by children aged three to 12, often occurring in the late afternoon, evening, or at night. Despite the name, these pains are not directly caused by bone growth.

Instead, they are thought to be related to musculoskeletal factors, such as increased physical activity, minor muscle overuse, and rapid developmental changes. During growth spurts, bones grow faster than the muscles, tendons, and ligaments that support them. This mismatch can create soreness and tension as your child’s body adjusts. It’s important to know that growing pains are a normal, non-dangerous part of childhood. While disruptive, especially when they affect sleep, they are not a disease. These pains signal that your child’s body is actively developing and adapting.

Key signs and symptoms of growing pains in children

While every child's experience is unique, growing pains often exhibit common patterns. Here are key signs that your child might be experiencing them:

Nighttime pain: Discomfort typically starts in the late afternoon or evening, especially after a day of physical activity. The pain may wake your child at night, but usually subsides by morning.
Muscle soreness: Pain typically affects muscles rather than joints. The front of the thighs, behind the knees, and the calves are all common spots, especially after a day full of active play.
No visible injury: There are no visible signs such as bruising, swelling, or warmth in the affected area. Your child can usually participate in normal daily activities without limping or favoring their legs.
Intermittent pain: Growing pains are not constant. They may occur for a few nights, then disappear for weeks, only to recur after periods of high activity or growth spurts.
Relief with massage: Gentle massage or stretching often provides relief, indicating the pain is muscular rather than joint-related.
Symmetrical pain: Growing pains often show up in both legs, especially in the muscles of the thighs, calves, or just behind the knees. It’s also common for the pain to alternate sides, affecting one leg during one episode and the other the next time.
No limping: Growing pains can be uncomfortable, but they shouldn’t cause limping or trouble walking. If your child is limping or has swelling, redness, or persistent pain, it’s a good idea to check in with a healthcare provider to make sure something else isn’t going on.
No impact on physical activity: Even though growing pains can be disruptive, they usually don’t interfere with a child’s desire or ability to play. Most kids stay active and return to their normal routines once the discomfort passes.

When to see a pediatrician for your child’s leg pain

While growing pains are common and usually harmless, it’s important to know when symptoms might point to something else. You know your child best, and if their pain seems unusual or concerning, trust your instincts.

Certain signs may indicate a condition that deserves closer medical evaluation.

Here are some signs to watch for:

Pain during the day: Growing pains typically occur in the evening or at night. If your child experiences pain while playing or walking during the day, it may be time to consult with their doctor.
Refusal to walk or limping: If your child avoids putting weight on one leg, walks differently, or says it hurts too much to move, schedule an appointment with your pediatrician.
Joint swelling or redness: Swelling, redness, or warmth around a joint could signal inflammation or another condition that needs attention.
Fever or fatigue: If your child’s pain is accompanied by a fever, noticeable tiredness, or lack of energy, it may indicate an underlying illness.
Unexplained weight loss or rash: These symptoms are not associated with growing pains and should always be evaluated by a medical professional.

In these situations, it’s a good idea to consult with your child’s healthcare provider. They may rule out other causes, such as juvenile arthritis, infection, or injury, and help you find the right path forward for your child’s comfort and care.

Common and uncommon locations of growing pains: What parents should know

Most of the time, growing pains affect the legs. They often show up on both sides of the body at the same time, though sometimes they appear more on one side than the other. Here are some common locations where your child may feel discomfort:

Thighs: As your child’s legs lengthen, these muscles may tighten and ache more easily.
Calves: Many children experience a dull, achy feeling in the backs of their legs.
Behind the knees: This area experiences significant flexion during movement, and discomfort here can indicate muscle strain or tightness.

Less commonly, children may report discomfort in the arms or back. These areas are typically not associated with growing pains and may warrant a closer look. And, any pain, especially if it comes with swelling or redness, should be discussed with your child’s healthcare provider.

The science behind growing pains: Causes, contributing factors, and how your child’s body adapts

Growing pains are a common yet complex part of childhood, and the science behind them continues to evolve. While the term suggests that pain is caused directly by bone growth, researchers and clinicians now believe the true causes are more complex. These aches may stem from a combination of musculoskeletal strain, soft tissue adaptation, emotional processing, and nutritional influences.

Let’s take a closer look at the physiological processes that may contribute to growing pains and how your child’s body responds to the rapid pace of development.

Muscle fatigue and overuse: Children move a lot. From running to climbing, jumping, and squatting, their muscles are constantly engaged. When those muscle fibers are worked hard throughout the day, they experience microscopic stress. This low-level strain builds up, especially in the evening when the body begins to wind down and the nervous system becomes more aware of discomfort. In children with lower pain thresholds or heightened sensitivity, this tension can feel more intense.

Soft tissue tension from growth spurts: As bones lengthen during developmental spurts, muscles, tendons, and ligaments must stretch and adapt. When soft tissue cannot keep pace with rapid skeletal growth, the result can be tightness or pulling sensations in the affected area. These imbalances may not be visible on the outside but can contribute to the dull, throbbing pain that often characterizes growing pains.

Changing movement patterns and posture: The human body relies on a balance between structure and function. As your child grows, their center of gravity shifts. Posture and gait may become temporarily uncoordinated. Children sometimes overcompensate with certain muscle groups, placing uneven strain on the legs or hips. This kind of structural imbalance may contribute to pain, especially after physical activity.

Nervous system sensitivity and emotional stress: Pain perception is influenced by the nervous system and emotional regulation. Neurotransmitters like substance P and glutamate help relay pain signals, and children with more sensitive pain receptors may experience normal tension as painful. Emotional stress can also increase physical tension, particularly in children who are more reactive to stimulation or have difficulty winding down. It’s not uncommon for physical discomfort to mirror emotional overload.

Nutritional support and musculoskeletal health: Muscle function, nerve signaling, and recovery all depend on adequate levels of nutrients. Magnesium helps muscles relax. Calcium supports nerve conduction. Vitamin D aids in calcium absorption and supports immune function. A child who is low in any of these areas may be more prone to fatigue or soreness. While nutrition alone doesn’t cause growing pains, it plays an essential role in the body’s ability to recover and adapt during periods of growth.

What research tells us about muscle adaptation: When children engage in vigorous activity, their muscles experience tiny, microscopic tears. This is a natural part of muscle development and repair. However, during periods of rapid growth (growth spurts), the body's energy is also directed towards bone development and hormonal changes. This can make the muscle repair process less efficient, leading to increased soreness. Therefore, it's crucial to balance physical activity with sufficient rest and recovery time to support muscle health.

The role of movement and alignment: Healthy movement patterns support flexibility and proprioception, which is the body’s sense of spatial awareness. When children move well, their muscles share the workload more evenly, reducing the likelihood of one group becoming overly fatigued. Chiropractic care, with its focus on spinal and joint alignment, may support this process by helping the body move more efficiently and recover from minor imbalances that could otherwise contribute to discomfort.

Why a holistic approach works best: Growing pains don’t have a single cause, which means they don’t benefit from a one-size-fits-all solution. Your child’s comfort and development are best supported by a well-rounded plan that includes movement, rest, gentle stretching, nourishing food, emotional support, and professional care when needed. Chiropractic visits, especially during periods of rapid growth, can help restore balance, reduce muscle tension, and support better posture, allowing your child to stay active and pain-free.

As your child grows, every system in their body works to adapt. Understanding what’s happening under the surface helps you take meaningful steps to support them, starting with care at home.

How to treat growing pains at home

You know your child best, and when they are uncomfortable, you want to help them feel at ease. Fortunately, there are several simple strategies to ease the discomfort of growing pains from the comfort of your home.

Warm compresses: Applying a warm towel or heating pad to the sore areas can relax tight muscles and encourage better blood flow.
Gentle massage: Using light circular motions to rub the affected areas gently can soothe tired muscles. Many children find comfort in the reassurance that comes with your touch.
Stretching before bed: A short, calm stretching routine focused on the hamstrings, calves, and quadriceps can help improve flexibility. Regular stretching may reduce the frequency of pain episodes.
Warm baths: A soothing, warm bath can relax muscles and help your child settle down for a night of restful sleep.
Hydration and nutrition: Keeping your child well-hydrated and ensuring they get a balanced diet rich in magnesium and calcium, such as leafy greens, dairy products, nuts, and fruits, supports healthy muscle function.
Comfort and routine: Maintaining a calming bedtime routine that includes reading stories and gentle stretching can help your child wind down and relieve tension built up during a busy day.

In some situations, your pediatrician might suggest children’s pain relievers. It is important to follow their guidance on when and how to use these medications.

How chiropractic care may support children with growing pains

Growing pains are a normal part of development, but they’re also a sign that your child’s musculoskeletal system is working hard to keep up. Regular chiropractic care may support this natural process by promoting healthy movement, balance, and alignment.

Alignment and balance: As your child grows, their posture can shift, leading to subtle imbalances. Gentle chiropractic adjustments may help support better spinal alignment and improve muscle coordination, which can reduce unnecessary tension.
Mobility and flexibility: Specific adjustments and soft tissue techniques may support the range of motion in your child’s joints, helping to alleviate tightness that builds up from frequent physical activity or rapid growth.
Neuromuscular regulation: By focusing on the dynamic connection between the nervous system and the musculoskeletal system, chiropractic care may help ensure that your child’s body functions as smoothly as possible, supporting better sleep and overall comfort.
Support during growth supports: Rapid periods of growth can impact your child’s coordination and balance. Regular visits can help detect early signs of minor imbalances and provide gentle support during these transitions.
Non-invasive, child-friendly care: Pediatric chiropractic techniques are gentle and carefully tailored to suit your child’s age and size. These approaches are designed to help maintain overall wellness without causing discomfort or stress.

Parents often choose chiropractic care as part of a comprehensive wellness strategy that includes proper nutrition, exercise, and adequate sleep. By caring for your child’s body during these critical developmental years, you help build a foundation for healthy movement throughout life.

Holistic benefits of integrated care

When you support your child through growing pains, you are not just addressing discomfort in the moment; you are also helping them navigate the challenges that come with it. You are helping them develop healthy habits and body awareness that last a lifetime. Integrative care, which combines home remedies, proper nutrition, and chiropractic support, provides a comprehensive approach that promotes overall well-being.

Every day, as your child grows, their body adapts to an ever-changing set of demands. Consistent attention to posture, activity, and recovery can build strong muscle foundations and contribute to positive movement patterns. As your child builds resilience, they benefit not just in terms of pain reduction but also by developing habits that promote overall health and well-being.

Parents who take a proactive stance regarding their child’s musculoskeletal health observe that these gentle interventions can make a significant difference over time. They find that by addressing issues early—whether through a warm bath, a gentle massage, or regular chiropractic care—your child feels more confident exploring the world around them, free from unnecessary discomfort.

Embracing the growth journey

Growth is a remarkable process. Your child’s body adapts to new challenges every day, and growing pains serve as a reminder that change is a natural part of life. While these pains may disrupt the night from time to time, they also signal that your child is developing a stronger, more capable body.

You deserve peace of mind knowing that you can support your child through these formative years with simple at-home techniques and additional care, if needed, from professionals who understand pediatric health. Regular chiropractic care may offer the natural, non-invasive support that aligns with your commitment to overall wellness.

Every adjustment, every gentle stretch, and every caring touch contributes to a healthier future. It is a journey of growth, both physically and emotionally. By staying attuned to your child’s needs, you lay a foundation for lifelong wellness, ensuring that every step they take is supported and celebrated.

Supporting growth with care and confidence

Growing pains are an integral part of childhood. They remind us that your child’s journey is one of continuous adaptation and growth. By using warm compresses, gentle massages, stretching routines, and even supportive chiropractic care, you empower your child to navigate these changes with greater ease.

You play an active role in this process every day, ensuring that their evolving body is cared for, rested, and encouraged to develop naturally. If you notice that your child’s discomfort persists or if you have any concerns, discussing their symptoms with a pediatrician or chiropractor can provide additional guidance on how to maintain a healthy, active lifestyle.

Every step you take to support your child’s body during these critical years helps them grow with greater comfort, confidence, and freedom of movement. With a balanced approach that includes at-home care and the option for chiropractic support, you create an environment where your child can thrive, laying a strong foundation that will benefit them well into the future.

FAQs

Q: Is it normal for kids to have leg pain at night?

A: Nighttime leg pain is often part of the growing process, commonly known as “growing pains.” This type of discomfort typically affects the muscles in the thighs, calves, or the back of the knees. It often shows up in both legs, tends to flare up at night, and usually fades by morning without affecting your child’s ability to move or play the next day.

That said, not all leg pain is tied to growth. If the pain is persistent or comes with swelling, redness, fever, limping, or limits daily activity, it’s a good idea to check in with a healthcare provider to rule out other possible causes.

Q: Can chiropractic care help with growing pains?

A: Chiropractic care may help by improving spinal alignment, relieving muscle tension, and supporting balanced movement patterns as your child grows.

Q: When should I worry about my child’s leg pain?

A: If pain is severe, persistent, occurs during the day, or is paired with swelling, fever, fatigue, or limping, check in with your pediatrician.

Q: At what age do growing pains start and stop?

A: They typically begin around age three and can continue off and on through early adolescence, often decreasing as growth stabilizes.

Q: Are there specific exercises that can help prevent growing pains?

A: While growing pains can’t be prevented, simple stretches may help ease the discomfort. Gentle stretches for the hamstrings, calves, and quadriceps before bed can help reduce muscle tightness and support flexibility, making nighttime pain a little more manageable.

Q: Can growing pains be mistaken for something more serious?

A: Yes. Growing pains can sometimes look like other conditions, so it’s important to keep an eye on certain red flags. If your child’s pain doesn’t improve with massage, heat, or over-the-counter medicine; happens during the day; includes swelling, redness, joint pain, or a limp; follows an injury; or comes with symptoms like fever, low appetite, or weight loss, it’s time to check in with a healthcare provider. These signs may indicate a more serious issue that requires medical attention.

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