Growing pains in feet are a common cause of aching legs and feet in children, usually between the ages of three and twelve. The pain typically shows up in the evening or at night, affects both legs or feet, and is gone by morning — and growing pains in feet do not cause limping, swelling, or a fever. Doctors do not know the exact cause, but the pain is thought to come from overused muscles during active days rather than from bones actually growing. Gentle massage, warmth, stretching, and reassurance usually ease it, and most children outgrow it by their early teens. Pain that is one-sided, persistent during the day, or comes with swelling or fever is not typical growing pains and should be checked by a doctor.
See a doctor promptly if you notice any of these:
- Pain in only one leg or foot, or pain that never switches sides
- Swelling, redness, warmth, or tenderness over a joint or bone
- Pain during the day that causes limping or limits walking
- Fever, weight loss, or unusual tiredness along with the pain
- Pain after an injury, or pain that keeps getting worse over weeks
What growing pains actually are
Despite the name, growing pains are probably not caused by growing — growth itself does not hurt, and studies have found no link between growth spurts and these aches. More likely, active children run, jump, and climb all day, and by evening their leg and foot muscles are tired and overworked — which is why the pain follows a busy day.
Growing pains usually affect children between three and twelve years old, and they often run in families. The pain is typically felt in both legs — the shins, calves, thighs, or behind the knees — and it can also show up in the feet, especially the arches and heels after a long day of walking or playing. It is a deep, aching or throbbing feeling rather than a sharp pain. Crucially, it comes and goes: a child can be in tears at bedtime and perfectly fine the next morning, running around like nothing happened.
Doctors diagnose growing pains mainly by ruling other things out. There is no test for them. The pattern is what matters: pain in the evening or at night, in both legs, with no swelling, no redness, no fever, and no limping during the day. If the pain fits that pattern and your child is otherwise healthy and active, growing pains are the most likely explanation. But any pain that breaks the pattern deserves a closer look.
What helps when the ache starts
Massage the sore area. Gentle rubbing of the calves, feet, and arches often brings the fastest relief, and it also comforts a child who is upset by the pain. A warm bath or a warm towel or heating pad on the sore muscles can help too — heat relaxes tired muscles and improves blood flow.
Stretch before bed. A few minutes of gentle calf and foot stretches in the evening can reduce nighttime aches, especially after a very active day. Try a calf stretch against a wall, ankle circles, and a slow toe stretch, holding each for about twenty seconds.
Check their shoes. Worn-out shoes with collapsed insoles or no support make tired feet ache more. Make sure your child’s shoes fit well and still have cushioning, especially if they are very active or play sports. Replacing shoes that are worn flat on one side is a simple fix that can make a real difference.
Use pain relief sparingly. If massage and warmth are not enough, a dose of children’s ibuprofen or acetaminophen can help, following the package directions for your child’s age and weight. This should be an occasional rescue, not a nightly routine. If you find yourself reaching for painkillers most nights, talk to your pediatrician — there may be something else going on, or a better plan for managing it.
When it is probably not growing pains
Most growing pains are harmless and children outgrow them by their early teens. But some leg and foot pain in children is not growing pains, and knowing the difference matters. Pain that is always in the same spot, only on one side, or present during the day is not typical. Neither is pain that causes a limp, swelling over a joint, or a fever. These can be signs of an injury, an infection, inflammation, or — rarely — something more serious, and they need a doctor’s check.
Also pay attention to how the pain changes over time. Growing pains come and go and stay roughly the same over months. Pain that steadily gets worse, spreads, or starts waking your child every night for weeks deserves an appointment. The same goes for pain after a fall or sports injury, even if the injury seemed minor at the time.
At the visit, the doctor will ask when the pain happens and what helps, examine the legs and feet, and watch your child walk. Blood tests or X-rays are not routine, but may be ordered if the pattern does not fit.
Frequently asked questions
What age do growing pains in feet start?
They most often appear between ages three and twelve, with peaks around ages three to five and eight to twelve. Most children outgrow them by their early teens.
Why do growing pains happen at night?
The pain usually follows an active day, when leg and foot muscles are tired and overworked. Evening and nighttime are when the body rests and the ache becomes noticeable.
Should I worry if my child has growing pains every night?
Occasional nighttime aches are normal, but pain every night for weeks, or pain that is getting worse, deserves a check with your pediatrician to rule out other causes.
Do growing pains affect only one leg?
Usually they affect both legs or feet, though not always at the same time. Pain that is always on one side only is not typical and should be checked.
What is the best relief for growing pains in feet?
Gentle massage, warmth, and evening stretching usually help most. Well-fitting shoes matter too. Occasional children’s pain relievers can be used if needed, following the package directions.
Sources
- Mayo Clinic — Growing Pains: Symptoms and Causes
- Cleveland Clinic — Growing Pains in Children
- American Academy of Pediatrics — Growing Pains
This article is for information only and is not medical advice. If your foot pain is severe, sudden, or not improving, talk to a healthcare professional for a proper diagnosis.