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Need Help with Your Child's Growing Pains? - Advice from a Top-Notch Physiotherapist

If you're a parent, chances are you've dealt with your fair share of challenges – from sleepless nights to temper tantrums. But there's one hurdle that often catches us off guard: growing pains. As a parent, watching your child writhing in discomfort can tug at your heartstrings like nothing else. But fear not, because I'm here to arm you with the knowledge and strategies you need to ease your child's growing pains. So let's dive into the world of childhood aches and pains together. Here are my top tips for managing growing pains.

Understanding Growing Pains

Growing pains can be puzzling for parents, but they're quite common among kids. They typically occur in the legs, often in the late afternoon or evening, and can sometimes wake children up at night. As a parent, understanding the nature of growing pains is key to addressing your child's discomfort effectively.

Growing pains usually strike during two periods: early childhood, around ages 3 to 6, and again later, between ages 8 to 14. During these phases, children experience rapid growth spurts, which can lead to muscle and joint discomfort.

What is Osgood-Schlatter Disease?

Osgood-Schlatter Disease (OSD) is a common condition that affects the knees, particularly in adolescents during their growth spurt years. It is characterised by inflammation and pain at the tibial tuberosity, which is the bony bump located at the top of the shinbone (tibia), just below the kneecap (patella). OSD occurs due to repetitive stress on the growth plate at the tibial tuberosity, where the patellar tendon attaches to the shinbone.

Causes of Osgood-Schlatter Disease :

OSD is often associated with activities that involve running, jumping, or quick changes in direction, such as sports like soccer, basketball, gymnastics, and volleyball.

Rapid growth during adolescence can also contribute to OSD, as the bones and muscles may grow at different rates, leading to increased tension on the patellar tendon.

Symptoms of Osgood-Schlatter Disease :

Pain and tenderness over the tibial tuberosity, (right below your kneecap, where your shinbone starts) especially during physical activities like running, jumping, or kneeling.

Swelling and inflammation around the knee.

Tightness or stiffness in the quadriceps muscles (thigh muscles) and hamstrings (back of the thigh).

Pain may worsen with activities and improve with rest.

Treatment of Osgood-Schlatter Disease :

Effective management of Osgood-Schlatter Disease requires a comprehensive approach tailored to individual needs. Consulting a physiotherapist can provide invaluable support and expertise in navigating this condition and promoting long-term knee health.

What is Sever's Disease?

Sever's Disease, also known as calcaneal apophysitis, is a common condition that affects children and adolescents, particularly those who are active and involved in sports. It is characterised by inflammation and pain in the heel area, specifically at the growth plate of the heel bone (calcaneus).

Causes of Sever’s Disease:

Sever's Disease occurs when the growth plate in the heel is subjected to repetitive stress or tension from activities such as running, jumping, or participating in sports. During periods of rapid growth, the Achilles tendon and calf muscles can tighten, leading to increased pulling on the growth plate and resulting in irritation and inflammation.

Symptoms of Severs’s Disease:

Pain and tenderness in the back or bottom of the heel, especially during or after physical activity.
Swelling and redness in the heel area.
Difficulty walking or limping, particularly upon waking in the morning or after periods of rest.
Increased discomfort with pressure applied to the heel, such as when squeezing the sides of the heel.

Treatment of Severs’s Disease:

A physiotherapist can develop a tailored rehabilitation program that includes stretching exercises, strengthening exercises, and manual therapy techniques to address muscle imbalances and biomechanical issues contributing to Sever's Disease.

It's crucial to distinguish growing pains from other medical conditions. While growing pains are harmless, conditions like injuries or arthritis require different approaches. If you're unsure, consulting a healthcare professional can provide clarity and peace of mind

My top tips for Tackling Growing Pains at Home

Modify Activity

Exercise isn't just essential for adults – it's vital for children too. Engaging in regular physical activity not only promotes healthy growth and development but also helps alleviate growing pains by keeping muscles strong and joints flexible. However, if your child is experiencing growing pains, they will need to modify activity to reduce the load on the affected areas.

Stretches are Vital to Ease Growing Pains

Stretching is a simple yet effective way to alleviate growing pains and prevent future discomfort. Encourage your child to incorporate gentle stretching exercises into their daily routine, focusing on key muscle groups like the calves, quadriceps and hamstrings.

Here are some examples of stretches that can help relieve growing pains in children:

Calf Stretch:

Stand facing a wall with your hands resting on the wall for support.
Step one foot back, keeping it straight, and press the heel into the ground.
Lean forward slightly until you feel a gentle stretch in the calf of the back leg.
Hold the stretch for 45-60 seconds and then switch legs.

Quadriceps Stretch:

Stand tall with feet hip-width apart.
Bend one knee and bring your foot towards your buttocks.
Grasp your ankle with your hand and gently pull your foot closer to your body until you feel a stretch in the front of your thigh.
Hold the stretch for 45-60 seconds and then switch legs.

Hamstring Stretch:

Sit on the floor with one leg extended straight out in front of you and the other bent with the sole of the foot against the inner thigh of the extended leg.
Lean forward from your hips, reaching towards the toes of the extended leg.
Keep your back straight and chest lifted, feeling a stretch along the back of the extended leg.
Hold the stretch for 45-60 seconds and then switch legs.

Butterfly Stretch:

Sit on the floor with the soles of your feet together and knees bent out to the sides.
Hold onto your ankles or feet with your hands.
Gently press your knees towards the floor using your elbows while keeping your back straight.
Hold the stretch for 45-60 seconds, feeling a stretch in the inner thighs.

Trunk Rotation Stretch:

Sit on the floor with your legs extended straight out in front of you.
Cross one leg over the other, placing the foot flat on the floor outside the opposite knee.
Twist your torso towards the bent knee, placing the opposite elbow on the outside of the bent knee.
Use your arm to gently press against the knee, rotating your trunk further to deepen the stretch.
Hold for 45-60 seconds and then switch sides.

Encourage your child to perform these stretches gently and slowly, without bouncing, to prevent injury. Stretches should be held at the point of mild tension, not pain. If your child experiences any discomfort or pain while stretching, they should stop immediately. Additionally, it's always a good idea to consult with a physio before starting any new exercise or stretching routine, especially if your child is experiencing growing pains.

Nutrition for Growing Bodies and Growing Pains

Growing children have unique nutritional needs. Proper nutrition is essential for supporting your child's growth and development. By providing a balanced diet rich in essential nutrients, you help strengthen bones, muscles, and connective tissues, reducing the risk of growing pains and supporting overall health. Ensure your child's diet includes a variety of foods and consider consulting an accredited practicing dietitian especially if you have a fussy eater or trouble getting variety into their diet.

Check Their Posture!

Good posture isn't just about sitting up straight – it's about aligning the body to minimise strain on muscles and joints. Teach your child the importance of proper posture during activities like sitting, standing, and carrying backpacks to reduce the risk of growing pains.

Don't Forget Hydration for Active Kids

Proper hydration is crucial for children, especially those who are active or participating in sports. Encourage your child to drink plenty of water throughout the day to stay hydrated and support healthy muscle function. It’s an often-missed step seen when kids are very active.

Try Some Heat and Cold Therapy

Heat and cold therapy can provide temporary relief from growing pains by reducing inflammation and numbing sore muscles. Experiment with warm compresses on the muscles, cold packs on the painful bony areas, or alternating between the two to find what works best for your child.

Massage Techniques for Pain Relief

Gentle massage can help relax tight muscles and improve circulation, providing relief from growing pains. Use gentle, circular motions or long strokes to massage the affected area or consider seeking guidance from a qualified massage therapist or physiotherapist.

Supportive Footwear Is Important for Growing Feet

Proper footwear is essential for supporting your child's growing feet and reducing the risk of discomfort. Invest in shoes that provide adequate support, cushioning, and room for growth to promote healthy foot development and minimise growing pains.

Arch support can be beneficial for maintaining proper foot alignment and reducing strain on the muscles and ligaments of the feet. Choose shoes with built-in arch support or consult your physiotherapist about using orthotic inserts to provide additional support and stability.

Avoid shoes with narrow toe boxes, stiff soles, or inadequate support, as these can contribute to foot discomfort and growing pains. If you are unsure, bring your child’s most worn shoes into your physio consult and your practitioner can give you some advice.

Teach Them Some Relaxation Techniques for Bedtime

Stress and tension can exacerbate growing pains, making relaxation techniques an essential part of pain management. By teaching your child relaxation strategies like deep breathing exercises and mindfulness practices, you empower them to cope with discomfort more effectively.

Encourage your child to engage in activities that promote relaxation and reduce stress, such as yoga, meditation, reading, or creative outlets like drawing or journaling. These activities can help distract from pain and promote a sense of calm.

Balancing Rest and Activity

Finding the right balance between rest and activity is key to managing growing pains effectively. Encourage your child to listen to their body and take breaks when needed, but also to stay active and engaged in activities that promote mobility and flexibility.

When to Consult a Physiotherapist for Growing Pains

If your child's growing pains are affecting sleep, school, sport, or are accompanied by other symptoms, it’s time to seek help from a physiotherapist. A physiotherapist can assess your child's condition, identify any underlying issues, and recommend appropriate treatment strategies to alleviate pain and promote healing. Seeing kids earlier rather than later for growing pains makes our job a lot easier.

Dealing with your child's growing pains might feel like you're navigating a minefield blindfolded, but guess what? You're not alone in this game. Armed with the right knowledge and a solid game plan, you can tackle those growing pains head-on and come out on top.

By doubling down on healthy habits, staying in tune with your child's needs, and knowing when to call in the reinforcements (that's where I come in). With a little patience and a whole lot of love, you can help your child not just survive, but thrive through this phase of growth.

Book Your Appointment Today.

Written by

Guy Terkeslsen – Physiotherapist at Hastings Physio and Health

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