⭐ Growing Pains: What the Latest Research Really Shows
Being city-based, we generally don’t get to see heaps of kids — but whenever we do, they’re a highlight.
Kids are fun, springy, and usually bounce back faster than seems fair. Most of the young ones we treat are the children of past or current patients (which we’re always grateful for — trusting us with your favourite humans means a lot).
Lately, a few kids have come in with the same issue: the classic “growing pains.” And yes, this got me thinking… partly because my own girls will be heading into this phase soon!
If your child wakes at night with sore legs, limps after sport, or regularly complains of “growing pains,” you’re far from alone. New research gives us the clearest picture yet of why these pains happen — and how to help.
A major two-season study across 29–31 English Premier League academies (over 16,000 player-seasons) mapped exactly when and where growth-related pains occur in young athletes.
Don’t worry — your child doesn’t need to be Premier League-bound (even if you'd like to imagine it!).
These patterns apply to all growing kids, not just elite players.
🧠 So… Are They Really Just “Growing Pains”?
Not quite. These aches are less about bones “growing” and more about how a child’s body is coping with load during rapid growth phases. Common contributors include:
Muscle fatigue
Sudden increases in sport or training
Changes in movement patterns during growth spurts
A more sensitive/reactive nervous system
Irritation of growth plates when load exceeds capacity
This explains why pain often shows up at predictable ages and moves around the body as children grow.
🔍 Pain Moves in a Predictable Pattern
AgeCommon SitesWhy It HappensU9–U11Heel & Foot (Sever’s)Lots of running/jumping; growth plates under stressU12+Knee (Osgood-Schlatter, Sinding-Larsen-Johansson)Growth spurts + increased running/jumpingU15–U18Hip & GroinStronger, faster teens loading body with adult-level forces; hip flexor/traction issues
Key point: The location of pain changes as kids grow — what’s normal at 10 looks very different at 16.
📈 Why This Matters for Parents
Time off from sport increases with age (20 → 38 days median from U9 to U16)
Teen years see the most disruption, especially knee and hip issues
Early recognition and load management can help to reduce missed sport, disrupted sleep, and unnecessary worry
📝 Parent Cheat Sheet: What Helps
Typical Symptoms:
Achy legs, especially at night
Soreness after sport
Usually affects both legs
Simple Fixes:
Warm baths or gentle massage before bed
Calf and quad stretches
Proper footwear
Slightly reducing high-impact sessions
Age-appropriate strengthening exercises
Traffic Light System:
🟢 Mild pain, fine next day → continue
🟡 Sore next day → reduce volume
🔴 Limping, night/morning pain → unload + reassess
When to Seek a Physio:
Pain on one side only
Persistent or worsening pain
Swelling, redness, or continued missed sport
Pain around growth plates causing limping
🌱 Takeaway
Growing pains aren’t “just part of growing.” They’re a predictable response to rapid growth, changing biomechanics, and increasing sport demands.
With smart strength training, load management, and early intervention, kids can keep moving confidently, stay in the game, and sleep better.
