Growing Pains in Children: How Physiotherapy Can Help

As kids grow, it’s not uncommon for them to complain about sore legs—especially at night. While it’s easy to brush this off as “just growing pains,” the discomfort can be very real for both children and parents. The good news? Physiotherapy can play a helpful role in managing and easing these growing pains.

In this post, we’ll break down what growing pains actually are, how physiotherapy can help, and some practical tips you can use at home.

What Are Growing Pains?

Growing pains are muscle aches that usually affect children between the ages of 3 and 12. They typically occur in the legs—especially the thighs, calves, or behind the knees—and often show up in the late afternoon or evening, sometimes even waking kids up at night.

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A few key facts:

• Growing pains are not actually caused by growth in bones.

• They’re more likely linked to muscle fatigue from physical activity during the day.

• They’re usually harmless but can be uncomfortable or distressing for children.

How Can Physiotherapy Help?

While growing pains often go away on their own, physiotherapy can help reduce the discomfort, improve mobility, and support your child’s development. Here’s how:

1. Stretching Tight Muscles

Children with growing pains often have tight hamstrings, calves, or quads. A physiotherapist can teach gentle stretches to release muscle tension and prevent soreness.

2. Strengthening Weak Areas

Sometimes pain is caused by muscle imbalances or poor biomechanics. Strengthening core and leg muscles can help your child move more efficiently and reduce stress on growing joints.

3. Posture & Movement Education

Kids are constantly on the move. A physio can assess how they walk, run, and play, offering simple corrections to prevent strain and discomfort.

4. Hands-On Treatment

Techniques like massage, trigger point therapy, and gentle joint mobilization can help relieve tension and calm overworked muscles.

5. Advice for Parents

Your physio can also guide you on the best footwear, activity levels, and supportive exercises to do at home.

Home Tips for Managing Growing Pains

Here are a few simple things you can try at home to support your child’s comfort:

• Warm baths: A warm soak before bed can help relax tight muscles.

• Massage: Gentle leg massage can ease soreness and help your child sleep better.

• Stretching routine: Encourage a daily stretch before bedtime (ask your physio for a simple routine).

• Heat packs: A warm (not hot) pack on sore areas can reduce nighttime pain.

• Proper footwear: Make sure your child wears supportive shoes, especially during sports or long walks.

When to Seek Help

Growing pains are usually harmless, but you should consult a healthcare professional or physiotherapist if:

• The pain is persistent or severe

• The pain affects only one leg

• There’s swelling, redness, or limping

• Your child complains of pain during the day, not just at night

  
  

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Final Thoughts

Growing pains are a normal part of childhood for many, but that doesn’t mean your child has to suffer through them. With the right stretches, strengthening, and support, physiotherapy can make a real difference in easing discomfort and helping your child stay active and happy.

If you’re unsure whether your child’s aches are typical or something more, a quick visit to a qualified physiotherapist can provide clarity and peace of mind.

Need expert advice? Contact us today to book a child-friendly assessment—we’re here to support your child’s growth, every step of the way.

Frequently Asked Questions.