Growing pains in children are muscular pains that occur during peak growth times. They may feel like cramps or sharp twinges, typically in the legs or arms. These pains are historically believed to be caused by the growth of bones; however, this may not be the case. While the cause remains unclear, it has been suggested they may be related to muscle tiredness, emotional triggers or vitamin D deficiency.
These pains may occur sporadically through ages three to five and may reappear at ages eight through to eleven years, which are peak times of growth. Some adolescents may experience growing pains in their early teens, as well. While more research is still needed, some natural therapies may help relieve these muscular pains.
Are growing pains real?
Growing pains can be distinguished from other pains and cramps by their classic characteristics:
They are generally felt in both legs simultaneously, usually at the front of the thigh, behind the knee, and in the calf.
Arm muscles are sometimes affected, too. The pain is felt in the late afternoon and night and is usually resolved by the morning.
Growing pains may occur nightly (or every few nights) for up to a week and may be severe enough to wake the child.
Note that growing pains shouldn’t cause a limp or impair movement. Consult your healthcare professional for advice if this occurs.
Growing pains or a serious condition?
While growing pains are harmless, the pain may be due to more serious conditions requiring treatment. Arthritis, infections, and growth defects may cause similar pain in children at any age. Seek medical advice from a healthcare professional if your child has a fever, loss of appetite, swelling or redness of a limb or joint, or if the pain:
- is severe
- only occurs in one limb
- continues during the day
- causes a limp
What causes growing pains?
The exact cause of these pains in children’s legs is yet to be determined, but growing pains typically appear after emotional distress or a day of activity.
Key nutrients like magnesium, calcium, zinc, iron, vitamin C, vitamin D, and the B group vitamins are major players in growth, and your child's body quickly uses them up during a busy day.
Other causes could include postural issues – spinal problems may cause pinched nerves or added pressure on the muscles of the legs and arms. Podiatry issues may also contribute to pain. Consult a healthcare professional if you’re concerned.
Natural therapies for growing pains
Magnesium
Magnesium is a muscle relaxant, and it may be beneficial for children suffering from growing pains.
Magnesium is quickly used up during exercise and is found in foods like leafy green vegetables, whole grains, beans and nuts.
Bathing in Epsom salts may help to reduce the pain associated with muscle soreness. An Epsom salt bath adds warmth, which may be particularly soothing for muscle cramps.
Although more research is needed, topical application of magnesium oil or cream has been found to be beneficial in some people experiencing cramping and pain in the muscles and is also a non-invasive option for children.
Vitamin D
A study showed that children with growing pains may be deficient in vitamin D, and a more recent trial showed that supplementing with vitamin D for three months reduced growing pains in thirty-three children.
Other minerals that work together with vitamin D that are important for muscle and bone health are magnesium, calcium that may support muscle contraction and relaxation.
Vitamin D-rich foods include:
- egg yolks
- fatty fish
- mushrooms
- cheese
Electrolytes
Electrolyte minerals are quickly excreted during periods of activity, including play and growth. Ensuring children are staying hydrated through plenty of mineral-rich water.
Herbal teas
Herbal medicines are often too potent for young bodies, but a cup of chamomile tea may safely soothe the nervous system and relax muscles before bed to prevent the onset of growing pains
Essential oil massage
Massage is a soothing and bonding experience that may help your child relax when they experience growing pains.
You can create your essential oil blend by mixing 100mL of carrier oil (e.g. sweet almond oil) with 20 drops of muscle-relaxing anti-cramping essential oils like lavender, clary sage and Roman chamomile (use 5 drops of each).
Related reads:
References
- Lehman, P. J., & Carl, R. L. (2017). Growing pains: When to be concerned. Sports Health, 9(2), 132–138. https://doi.org/10.1177/1941738117692533
- Ali, B., Al-Wabel, N. A., Shams, S., Ahamad, A., Khan, S. A., & Anwar, F. (2015). Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Tropical Biomedicine, 5(8), 601–611. https://doi.org/10.1016/j.apjtb.2015.05.007
- Food Standards Australia and New Zealand (2010) NUTTAB. http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/pages/default.aspx
- Department of Health & Human Services. (n.d.-c). Growing pains. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/growing-pains
- Morandi, G., et al. (2015) Significant association among growing pains, vitamin D supplementation, and bone mineral status: results from a pilot cohort study. J Bone Miner Metab., 33:2. https://www.ncbi.nlm.nih.gov/pubmed/24633492
- Ali, B., et al. (2015) Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Topical Biomedicine, 5:8, 601 – 611. http://www.sciencedirect.com/science/article/pii/S2221169115001033
- Mehmood, M. H., et al. (2015) Antidiarrhoeal, antisecretory and antispasmodic activities of Matricaria chamomilla are mediated predominantly through K(+)-channels activation. BMC Complementary and Alternative Medicine, 15. https://www.ncbi.nlm.nih.gov/pubmed/25886126
- Department of Health & Human Services. (n.d.-d). Growing pains. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/growing-pains#causes-of-growing-pains
- Department of Health & Human Services. (n.d.-e). Vitamins and minerals. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals
- Wang, H., Liang, Q., Cheng, L., Li, X., Fu, W., Dai, W., & Li, S. (2011). Magnesium sulfate enhances non-depolarizing muscle relaxant vecuronium action at adult muscle-type nicotinic acetylcholine receptor in vitro. Acta Pharmacologica Sinica, 32(12), 1454-1459. https://doi.org/10.1038/aps.2011.118
- Update on the relationship between magnesium and exercise. Magnesium Research: Official Organ of the International Society for the Development of Research on Magnesium, 19(3), 180-189.
- Healthdirect Australia. (n.d.-c). Foods high in magnesium. Healthdirect. https://www.healthdirect.gov.au/foods-high-in-magnesium
- Laird, É., Ward, M., McSorley, E. M., Strain, J., & Wallace, J. (2010). Vitamin D and bone health; potential mechanisms. Nutrients, 2(7), 693–724. https://doi.org/10.3390/nu2070693
- Healthdirect Australia. (n.d.-e). Sources high in vitamin D. Healthdirect. https://www.healthdirect.gov.au/foods-high-in-vitamin-d
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