Growing Pains and Exercise: A Calm Guide for Parents

It is 10pm, you have just sat down, and a small voice calls from upstairs: “My legs hurt.” Your child was running around at football all afternoon, did PE yesterday and has a swimming lesson tomorrow. Is it growing pains? Is it too much sport? Should you keep them off the next session? I get asked about growing pains and exercise a lot by parents at the school gate and in my classes, so here is a calm, general guide to what is usually normal, what helps, and when to get your child checked by a GP.

I am a fitness coach, not a doctor. This post is general information. If you are worried about your child’s pain at any point, trust your instincts and speak to your GP.

What growing pains usually look like

The NHS page on growing pains describes them as an aching or throbbing pain in both legs, in the muscles or around the joints. The pain usually comes on in the evening or at night and has gone by the morning. It can come and go over months or even years.

Despite the name, there is no clear evidence that growing itself causes the pain. What many parents notice is that it seems to show up after busy, active days. That fits what I see too: a weekend tournament or a long day at the park, then sore legs at bedtime, then a perfectly happy child at breakfast.

Growing pains and exercise: should they keep playing?

For typical growing pains, the type described above that settles by morning, there is generally no need to stop a child from being active. Children benefit hugely from moving. The NHS physical activity guidelines for children and young people recommend an average of at least 60 minutes of activity a day across the week.

That said, there is a difference between being active and being overloaded. Here is what I would look at as a coach and a parent:

• Total load across the week. School PE, after-school clubs, weekend matches and playground games all add up. If pains keep showing up after the busiest days, try spreading activities out.
• Variety. Kids who do several different activities often cope better than those who do one sport intensely. Swimming, cycling and climbing at the playground use the body in different ways.
• Rest days. At least one lighter day a week helps, especially in tournament season.
• Sudden jumps. Starting a new sport, a holiday camp or extra training sessions all at once is a common trigger for sore legs.

If you are not sure where the line is, my post on how much sport is too much for a child goes into this in more detail, and my guide to how much exercise children need covers the other side of the balance.

What helps at bedtime

The NHS suggests some simple things you can try at home:

• Gently massaging your child’s legs.
• Using a covered hot water bottle or heat pack on the sore area.
• Children’s paracetamol or ibuprofen, following the dosage on the pack. The NHS says not to give aspirin to children under 16 unless a doctor prescribes it.

From a coaching point of view, a short calm routine after a very active day can also help a child settle. Keep it playful, not like a training session:

1. Calf “wall push”: hands on the wall, one foot back, heel down. Hold for 15 to 20 seconds each leg.
2. Sitting hamstring reach: sitting with legs out straight, reach gently towards the toes. Hold for 15 seconds. No bouncing.
3. Butterfly stretch: soles of the feet together, knees gently dropping. Hold for 20 seconds.
4. Leg “rainbows”: lying on their back, slowly roll one leg out to the side and back, 5 times each side.

If it hurts, stop. Stretching should feel easy. For more ideas, see my stretching routine for kids.

When to see a GP

The NHS lists several signs that mean the pain may not be growing pains and should be checked by a GP. These include:

• Pain in only one leg.
• Pain in the morning, or during walking or activity.
• Pain bad enough to make your child limp or stop walking.
• Pain in one joint, such as the knee or ankle.
• A rash, swelling or unusual bruising on the legs.
• Leg pain along with a high temperature.
• Being unusually tired or sleepy a lot, or losing appetite or weight.

Also get advice if the pain started after a fall, tackle or awkward landing. In that case, keep them out of sport until it has been checked.

How parents can help by being active too

Kids copy what they see. When parents move regularly, children tend to see activity as normal rather than as a chore. Being fitter yourself also makes it easier to join in at the park, on bike rides and on walks, where kids move in varied, natural ways. That is part of why I set up a bootcamp for parents: it is a chance to look after yourself so you have more energy for them.

FAQs

At what age do growing pains start?

They are most often reported in younger school-age children, though they can happen at other ages. If your child is very young or the pattern seems unusual, check with your GP.

Can too much sport cause growing pains?

Growing pains often seem to follow busy, active days. Spreading activities out and including lighter days may help. If pain is persistent, one-sided or during activity, see a GP.

Should my child stretch before football to prevent leg pain?

A short, active warm-up such as jogging, skipping and leg swings is a good habit. Gentle stretching after activity can feel nice, but it is not a guaranteed fix for growing pains.

Do growing pains go away?

The NHS says they can come and go for months or years. Most children grow out of them.

Book your first class

Want more energy for those busy family weeks? SYP Bootcamp runs 45-minute small-group classes in an indoor church hall in Archway N19, max 10 people, £15 a class, with options for every fitness level. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you live up the hill and want something more personal, see my personal training in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.