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Discover what really causes growing pains in children and how strength, movement, and
flexibility training can help. Practical advice from Toukon Martial Arts.
Does Your Child Suffer from Growing Pains?
Are you tired of being told, “just rest and take some ibuprofen”?
As a young martial artist, footballer, runner, gym-goer and all-round active child, that was
exactly the advice I was given by doctors. Over 30 years later, it still seems to be the default
response.
But here’s the good news — you can do something about it.
What Are Growing Pains, Really?
“Growing pains” is a recognised condition — but despite the name, it’s not caused by bones
growing too quickly. In fact, bone growth itself doesn’t cause pain.
Research suggests it’s more likely linked to a combination of:
- Muscle fatigue or overuse in active children
- Lower pain thresholds or sensitivity during developmental stages
- Bio-mechanical factors, such as flat feet or tight muscles
- Rapid growth spurts, when muscles and tendons temporarily struggle to keep up with bone lengthening
The pain usually appears in the legs (thighs, calves or behind the knees), often in the
evening or at night, and can come and go over several months or even years.
Sources:
PMC – Growing Pains in Children
Why Strength and Flexibility Matter
For years, parents have been told to simply wait it out — but evidence now supports a more
proactive approach.
Several studies have found that children with growing pains often have lower muscle
strength and reduced flexibility compared with their peers. Gentle strengthening and
stretching routines have been shown to help reduce both the frequency and intensity of pain
episodes.
- Strength work builds resilience in muscles and tendons, helping them absorb more load during play and training.
- Flexibility work maintains healthy movement patterns and reduces tension across rapidly lengthening muscle groups.
- Together, they create a more robust, balanced and pain-resistant body.
Sources:
Journal of Foot & Ankle Research
ResearchGate Study on Muscle Strength
How Toukon Martial Arts Helps
At Toukon Martial Arts, we’ve helped many children overcome the challenges of growing
pains through our structured approach to strength, movement, and flexibility training.
Martial arts itself is already an excellent foundation for developing balance, coordination, and
all-round physical fitness — but pairing that with a simple, targeted home routine makes a
huge difference.
By adding a few short sessions each week focused on building strength and improving
flexibility, children not only reduce discomfort but also develop better posture, movement
control, and confidence in their own bodies. It’s about helping them move well, feel strong,
and enjoy being active — both on and off the mats.
A Simple Approach You Can Try at Home
If your child experiences leg pain at night or after activity, try incorporating these small steps
into their week:
1. Strength Routine – Two short sessions per week of bodyweight exercises (squats,
lunges, glute bridges, calf raises).
2. Stretch & Flex – Gentle stretching for the calves, hamstrings, and quadriceps,
especially after activity.
3. Movement Quality – Focus on posture, balance, and smooth transitions (martial arts
is perfect for this).
4. Recovery Habits – Prioritise hydration, good sleep, and steady progression in
training loads.
5. Reassurance – Remind your child that pain doesn’t always mean harm — and that
their efforts are building strength and resilience.
Final Thoughts
While this is by no means an immediate cure for every child, what we can say is this — even
if the pain eventually passes on its own, your child will have spent that time becoming
stronger, more flexible, and more in control of their body.
That’s surely better than resting and turning to the Xbox.
If you’d like a free copy of our easy-to-follow “Stretch & Flex Routine” designed for
active children, get in touch today — we’d love to share it with you and help your child move
confidently through their growth year