Gentle Relief for Growing Pains: Natural Strategies To Ease Body Aches in Children
Jan 30, 2026 09:23AM ● By Christina Connors
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After a day of fun at the park or swimming at a neighbor’s house, children may complain of a little soreness, primarily in the legs. By morning, the discomfort will have disappeared, and the kids will resume their active lifestyles. This phenomenon is commonly referred to as growing pains, although there is limited evidence to suggest a direct correlation with bone growth. The aches are most likely a result of muscle fatigue.
Growing pains are a common occurrence, although their exact cause remains elusive. According to Nina Gold, a board-certified pediatrician at the Paterson Community Health Center, in New Jersey, with 25 years of experience in pediatric emergency care, “The definition, diagnosis and cause of growing pains remains unclear. Despite the name, there may not even be any connection to growing. Most agree it consists of episodic pain, usually in the lower extremities, mostly in the evening or nighttime.”
Typically characterized as aching, cramping or throbbing sensations, they often strike at night or after an active day, leading some researchers to surmise that the pain stems from tired or overworked muscles. A 2025 study published in Nutrients involving 916 young athletes found that 78.5 percent of the children (ages 8 to 12) and 93.5 percent of the adolescents (ages 13 to 17) self-reported growing pains. The researchers noted that this musculoskeletal pain was notably higher among kids engaged in regular sports practice, as only 11 to 15 percent of children and 33 to 44 percent of adolescents in the general pediatric population self-report pain.
Numerous studies have linked vitamin D deficiency to growing pains in children, and supplementation has been shown to reduce it. A 2015 study published in Medical Principles and Practice involving 120 children with growing pains reported that 86.6 percent were deficient in vitamin D, and oral supplementation resulted in a significant reduction in pain intensity.
Common growing pains usually involve both legs, occur at night and do not cause redness, swelling or daytime limitations. “Parents should be concerned if there is pain on only one side, morning stiffness, joint swelling, redness, persistent or severe pain, or other symptoms such as fever, weight loss or malaise,” cautions Gold. “Children with typical growing pains remain active during the day, so a sudden decrease in daytime activity also warrants evaluation.”
Once more serious conditions are ruled out, gentle, home-based strategies can effectively alleviate discomfort and promote relaxation. “Reassurance can go a long way for parents and then, by extension, the child,” Gold says. “Knowing that this is benign and self-limiting, and knowing what to watch for should take the worry out of it.”
Strategies To Soothe and Support
Stretching and Gentle Movement: Stretching exercises maintain flexibility and may reduce nighttime cramping. Gold recommends stretching the calf by flexing the foot, stretching the thigh by flexing the knee and stretching the hamstring by extending the leg. Short evening walks or gentle bedtime stretches can help kids unwind after busy days.
Balanced Nutrition and Hydration: “Eating a well-rounded diet is always ideal and should be encouraged to facilitate good muscle, bone and joint health,” says Gold. Check vitamin D levels and then supplement if a deficiency is found. Magnesium-rich foods like bananas, green vegetables and nuts may help with muscle relaxation. Gold recommends a multivitamin and stresses the importance of proper hydration. The American Academy of Pediatrics recommends four cups of fluids daily for 1-to-3-year-olds, five cups for 4-to-8-year-olds and seven to eight cups for older children. Plain water is the best choice.
Mind-Body and Sensory Techniques: Simple relaxation strategies can reduce nighttime discomfort. “During the day, kids tend to be busy, and then at night there is more focus on the pain,” explains Gold. “Sometimes children like a different sensation, such as gentle tickling of the extremity followed by a light massage and warm compress, to replace the pain sensation with a more pleasant feeling.” Breathing exercises, guided imagery or calming bedtime routines can also ease stress around recurring discomfort.
Occasional Medication: Growing pains are noninflammatory and self-limiting, so medication is not usually necessary. Still, Gold reassures parents that an occasional dose of acetaminophen or ibuprofen for pain relief is also an option.
Prevention Strategies: For active kids, “Taking rest breaks during an intense exercise day and participating in a variety of sports or activities so that several muscle groups are used might help prevent or lessen the pain,” says Gold.
A Gentle Journey Through the Growing Years
Growing pains can be frustrating, especially when they interrupt sleep or cause worry. Most children outgrow them by late childhood. With gentle, supportive strategies families can help children move through these phases more comfortably.
Christina Connors is a writer, keynote singer and workshop facilitator. Learn more at ChristinaConnors.com.
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