Child has leg pain: 4 safe home remedies for knee and ankle pain

Children with leg pain are quite common, especially in children aged 7–12 when their bones, muscles, and joints are developing rapidly. According to pediatric studies, leg pain due to growth and foot problems is one of the common reasons children visit orthopedic or pediatric specialists. However, not all pain is "growing pains." Some cases may be related to flat feet, sports injuries, inappropriate footwear, or medical conditions that require early treatment.

If your child frequently complains of leg pain, limps, avoids running and jumping, or experiences more pain in the evening, parents should not be complacent. Identifying the correct cause will help effectively relieve pain, reducing its impact on the child's mobility and development.

In this article, Tiptory will help you understand the common causes of leg pain in children, home care methods, signs that require a doctor's visit, and preventive measures to help children stay healthy and active every day.

Part 1: How to identify the cause of a child's leg pain

Method 1: Determine the location of the child's leg pain

Ask the child for the exact location of the leg pain

• When a child has leg pain, calmly ask where it hurts and have them point directly to the painful area on their foot or lower leg.
• Ask if the pain feels sharp, dull, intermittent, or constant. This helps determine the severity of the condition.
• In addition to the foot, ask if the child has pain in the heel, ankle, knee, or calf. Sometimes the pain originates from one location but radiates to another area.
• Accurately identifying the pain location is the first step in helping parents differentiate between growing pains, sports injuries, or skeletal and joint conditions in children.

Heel pain may be related to Sever's disease

• If the child says the pain is concentrated in the heel, especially after running, jumping, or playing sports, the cause might be Sever's disease (calcaneal apophysitis in children).
• This condition occurs when the growth plate in the heel bone is irritated during a period of rapid growth, commonly seen in children aged approximately 8–15 years.
• Children participating in sports such as soccer, basketball, badminton, or track and field are at a higher risk of developing this condition.
• If the pain persists or affects walking, the child should be taken to a medical facility for examination and appropriate treatment guidance.

Pain in the entire foot, along with the ankle and calf, may be due to flat feet

• When a child has leg pain in the entire foot, accompanied by ankle and calf pain, the cause may be related to flat feet.
• Flat feet cause a low or almost non-existent arch, leading to uneven pressure distribution when standing, walking, or running.
• Children may experience tired feet quickly, pain after prolonged activity, or frequently complain of pain after a day of studying and playing.
• Parents should take their child to a specialist if they suspect flat feet to have the severity assessed and receive advice on footwear, rehabilitative exercises, or appropriate supportive measures if needed.

Method 2: Check for foot injuries in children

Determine if the child has a foot injury

• If a child has leg pain after falling, slipping, twisting an ankle, kicking a hard object, or having a heavy object fall on their foot, the pain is likely related to an injury.
• Common injuries include sprains, strains, bruises, stress fractures, or fractures, with varying degrees of pain depending on the damage.
• Ask the child if the pain appeared immediately after the accident or gradually increased over time. Also, observe if the foot is swollen, bruised, deformed, or if the child cannot bear weight when standing or walking.
• While waiting for an examination, it is advisable to limit the child from running or continuing physical activity to avoid further serious injury.

Take the child for immediate medical attention if there are serious signs

• If leg pain in children appears immediately after an injury, is severe, involves significant swelling, or the child cannot stand or walk, take them to a medical facility or emergency room for examination.
• The doctor may order X-rays or other imaging tests to determine if there are fractures or ligament damage.
• Early diagnosis and treatment help reduce the risk of complications and support better recovery of the child's bones and joints.

Don't rely solely on limping as a sign

• Many parents assume that a child limping means a foot injury. In reality, this is only a sign that the child is experiencing pain in the lower limb.
• The pain can originate from the hip, thigh, knee, lower leg, ankle, or foot, causing the child to change their gait to reduce pain.
• If a child limps for an extended period, accompanied by leg pain, fever, or joint swelling, parents should take the child to a doctor to accurately determine the cause and receive timely treatment.

Method 3: Recognize athlete's foot in children

Pay attention to signs of itching and burning in the feet

• If a child has leg pain accompanied by itching, burning, or stinging, the cause may not only be skeletal but also related to a skin condition.
• Ask the child if the discomfort occurs on the sole of the foot, between the toes, or on the entire foot to help identify the cause.
• Observe the skin on the feet for signs of peeling, dryness, cracking, redness, or scaling. These are common symptoms of athlete's foot.
• Children may also complain of more pain or burning when wearing closed-toe shoes, engaging in a lot of activity, or after their feet have been damp for an extended period.

Athlete's foot is a common cause

• Athlete's foot in children occurs when the skin is infected with fungi, often starting between the toes and potentially spreading to other areas if left untreated.
• Children are at a higher risk of contracting the disease if they frequently walk barefoot in swimming pools, gyms, public changing rooms, or use contaminated socks, shoes, and towels.
• Damp environments, excessive foot sweating, or wearing closed-toe shoes for long periods also create favorable conditions for fungal growth.

Take the child for proper treatment

• If athlete's foot is suspected in a child, parents should take them to a medical facility for examination and accurate diagnosis.
• Depending on the severity of the fungal infection, the doctor may prescribe antifungal creams, ointments, antifungal powders, or other appropriate medications.
• Do not prolong self-treatment at home if symptoms do not improve, as fungal infections can spread, recur frequently, and cause prolonged discomfort for the child.

Method 4: Check footwear when the child has leg pain

Check the child's footwear

• When a child has leg pain, check the shoes they wear daily as this is a very common but often overlooked cause.
• Ensure the shoes are the right size, not too tight, too loose, or pinching the toes when the child walks.
• Observe the inside of the shoes for prominent seams, hard edges, foreign objects, or damaged insoles that may rub against the foot.
• If the shoes are old, the soles are worn, or they no longer support the foot, parents should replace them with new ones to help the child move more comfortably.

Inappropriate shoes can cause foot pain

• Wearing shoes that are not the right size or lack support can cause a child to experience blisters, abrasions, calluses, and foot pain after walking or running.
• These symptoms usually appear on the skin surface and tend to decrease when the child switches to appropriate shoes.
• Choosing shoes of the correct size, breathable, and with good elastic soles will help reduce pressure on the feet and limit the risk of leg pain in children.

Don't overlook muscle and joint pain

• If a child has leg pain in the muscles, joints, or deep inside the foot even after changing to appropriate shoes, the cause may no longer be a footwear issue.
• Persistent pain can be related to flat feet, tendinitis, developmental bone disorders, or other musculoskeletal conditions.
• When a child experiences severe pain, frequent recurrence, or it affects their walking and activity, parents should take them to a doctor for examination and accurate diagnosis.

Method 5: Check for foot problems

Observe for signs of foot deformity

• When a child has leg pain, carefully observe their feet for any abnormalities in shape.
• If a lump appears at the base of the big toe, the child may be experiencing a condition called bunion.
• This condition can be related to genetic factors or undetected congenital foot deformities.
• If the lump grows larger, causes pain, or makes it difficult for the child to walk, they should be taken to an orthopedic or foot specialist for assessment and appropriate treatment.

Check for ingrown toenails

• Ingrown toenails are a common cause of leg pain in children, especially in the big toe.
• Check if the skin around the nail is red, swollen, painful, or discharging pus. Toenails digging into the skin often cause significant pain when the child wears shoes or engages in activity.
• Some mild cases can be improved by proper nail care and keeping the feet clean and dry.
• If the nail is severely swollen and painful, shows signs of infection, or recurs frequently, parents should take the child to a medical facility for safe treatment, avoiding cutting the nail too deeply themselves.

Don't overlook plantar warts

• Plantar warts can also cause leg pain in children, especially when standing or walking.
• Warts are usually small, rough bumps, sometimes with tiny black dots in the center, and cause pain when pressure is applied.
• Children may change their gait to avoid pain, which can lead parents to mistake it for injury or growing pains.
• If plantar warts or persistent skin lesions are suspected, take the child to a doctor for appropriate treatment to relieve pain and prevent spread to other skin areas.

Method 6: Observe the child's gait

Monitor how the child walks

• When a child has foot pain, observe their gait for any abnormalities.
• Ask the child to walk a few steps on a flat surface and note if they walk on their tiptoes, limp, take uneven steps, or avoid putting weight on one foot.
• Changes in gait are often a natural reaction as the child tries to reduce pain in their foot or heel.
• If this condition persists or becomes more pronounced, parents should not assume it is just a normal developmental phase.

Heel pain in children may be related to Sever's disease

• If the child frequently walks on their tiptoes, experiences heel pain after running or playing sports, the cause may be Sever's disease – one of the common causes of heel pain in children.
• This condition occurs when the bones in the foot grow faster than the tendons and muscles during a growth spurt, placing greater stress than usual on the growth plate in the heel bone.
• Children in their growth years, especially those who are very active, are at higher risk of developing this condition.
• If not detected and managed correctly, the pain may recur and affect daily mobility.

Take your child to the doctor if prolonged heel pain is suspected

• If a child experiences foot pain along with prolonged heel pain, limping, or increased pain after activity, parents should take the child to a medical facility for examination.
• A doctor can assess foot development, identify the cause of the pain, and develop an appropriate treatment plan.
• In some cases, the child may be referred to an orthopedic or foot specialist for specialized treatment.
• Early detection and timely treatment help reduce the risk of prolonged foot pain, limiting its impact on musculoskeletal development and the child's future mobility.

Method 7: Recognizing flat feet in children

Observe the arch of the foot when the child stands

• If your child complains of foot pain, have them stand straight on a flat surface with both feet bearing their full body weight.
• Observe the arch of the foot on the inner side. If the arch almost disappears or flattens against the ground when standing, the child may have flat feet.
• This is a fairly common condition in children and is often related to genetic factors. However, if it causes pain or affects daily activities, the child should be examined by a doctor.

Recognizing accompanying symptoms

• Flat feet in children can not only cause foot pain but also present with other signs such as:
  • Pain or tension in the feet, calves, and knees, especially after walking or running.
  • Cramps or a feeling of tired legs when standing for a long time.
  • Limping, an inflexible gait, or easily losing balance.
  • Difficulty finding shoes that fit because the feet are wide or easily rubbed.
  • Quick fatigue, reduced interest in activities that involve running, jumping, or playing sports.

Take the child to the doctor if flat feet cause pain

• Not all cases of flat feet require treatment. However, if the child experiences frequent foot pain, increased pain with activity, or difficulty walking, parents should take the child to a medical facility for evaluation.
• The doctor will examine the foot structure, gait, and the extent of impact on mobility before recommending an appropriate treatment plan.
• Early detection helps limit the risk of prolonged pain, reduce the impact on foot development, and support the child in moving more comfortably in daily life.

Method 8: When to take your child to the emergency room?

Take the child to a medical facility immediately if there are dangerous signs

• If a child has foot pain to the point where they cannot stand or bear weight on their foot, parents should take the child to a hospital or emergency room immediately.
• This could be a sign of fractures, joint damage, severe ligament damage, or acute conditions that require early diagnosis and treatment.
• Do not try to make the child walk or move, as this could worsen the injury.

Pay special attention if foot pain is accompanied by fever or injury

• Take the child for an emergency examination if foot pain in children occurs after an injury and is accompanied by signs such as:
  • Fever.
  • Limping or inability to walk normally.
  • Severe swelling, deformity, or intense pain.
  • Pain that increases rapidly and does not subside after rest.
• These symptoms may be related to bone and joint infections, fractures, or conditions requiring immediate medical intervention.

Do not be complacent with severe burning pain

• If the child describes burning pain, severe pain, or rapidly increasing pain, parents should not self-treat at home for an extended period.
• Early examination helps the doctor accurately identify the cause, thereby providing appropriate treatment and reducing the risk of complications.
• For children with prolonged foot pain or serious warning signs, timely intervention will help protect their mobility and musculoskeletal development.

Part 2: Safe home remedies for children's foot pain

Tip 1: Choose appropriate shoes and insoles

Use insoles to relieve children's foot pain

• If a child has foot pain due to ill-fitting footwear, parents can consider using soft insoles or insoles that provide arch support.
• Insoles help distribute pressure on the sole of the foot, support the heel, and reduce feelings of pain, stiffness, or fatigue when the child walks.
• Choose insoles that fit the foot size and shoe design to provide the best effectiveness.

Replace shoes if the child still experiences pain while wearing them

• If the child consistently complains of foot pain while wearing the same pair of shoes, even without signs of injury, it is likely that the shoes are no longer suitable.
• Check if the shoes are too tight, too loose, have worn soles, or no longer provide adequate support for the feet.
• If necessary, replace them with new shoes of the correct size to prevent recurrent pain.

Prioritize supportive shoes when the child is active

• When participating in sports or outdoor activities, children should wear well-fitting athletic shoes with elastic soles, sturdy heels, and good arch support.
• Appropriate shoes help reduce pressure on the feet, minimizing the risk of heel pain, sprains, and injuries from running and jumping.
• Parents should also check shoes regularly as children's feet grow quickly, meaning shoes can become too small after just a few months of use.

Tip 2: Relieve foot pain using the RICE method

Apply the RICE method when a child has foot pain after activity

• If a child experiences foot pain or soreness after a day of running, playing sports, or intense activity, parents can apply the RICE method to relieve pain and reduce swelling.
• This is a common first aid measure for minor muscle, tendon, and joint injuries, and it also helps the child feel more comfortable within a few hours or until the next day.

R – Rest

• Have the child temporarily stop running, jumping, or playing sports to allow the foot time to recover.
• Encourage the child to rest and limit standing or walking until the pain significantly subsides.

I – Ice

• Use an ice pack or a bag of frozen vegetables wrapped in a clean cloth and apply it to the painful area, especially the heel or location of the pain.
• Apply ice for about 20 minutes at a time, then rest for at least 10 minutes before continuing if needed.
• Do not place ice directly on the skin to avoid ice burns.

C – Compression

• If the foot shows slight swelling, an elastic bandage can be used to wrap the affected area.
• The bandage should be snug to help reduce swelling but not too tight, as it can impede blood circulation.
• If the child feels numbness, coldness, or if their toes change color, remove the bandage immediately.

E – Elevation

• When resting, elevate the child's foot above heart level using pillows or folded blankets.
• This helps reduce swelling, improve blood circulation, and effectively relieve foot pain in children.

Pain relievers can be used when needed

• If the pain causes discomfort or affects daily activities, parents can consider using over-the-counter pain relievers as directed by a doctor or pharmacist.
• Do not use pain relievers arbitrarily for several consecutive days or exceed the recommended dosage.
• If a child has prolonged foot pain, severe swelling, or no improvement after applying the RICE method for 24–48 hours, they should be taken to a medical facility for examination and diagnosis.

Tip 3: Take the child to the doctor if pain persists

Do not delay if the pain does not improve

• If a child's foot pain does not subside after several days of rest and home care, parents should take the child to a medical facility for examination.
• Early treatment helps accurately identify the cause of pain, preventing the oversight of bone, joint, tendon, or foot conditions affecting a child's development.
• Self-treatment should not be continued if pain recurs frequently, worsens, or restricts the child's mobility.

The doctor will evaluate the cause of leg pain

• During the examination, the doctor will ask about the onset of pain, its intensity, history of injuries, and the child's activity habits.
• The child may undergo an assessment of their gait, foot structure, joint mobility, and painful areas to determine the cause.
• In some cases, the doctor may order X-rays, ultrasounds, or other imaging diagnostics if a bone or soft tissue injury is suspected.

A specialized foot examination may be necessary

• If a specialized assessment is needed, the doctor may refer the child to an orthopedic trauma specialist or a foot and ankle specialist.
• Specialists will thoroughly examine the bones, growth plates, tendons, ligaments, and soft tissues to identify the cause of children's leg pain.
• In special cases, the child may require specialized treatment or surgical intervention if there are deformities, structural damage, or conditions affecting the normal development of the foot.

Early treatment helps protect a child's mobility

• The majority of causes of children's leg pain can be effectively managed if detected in time.
• Examination and treatment at the right time not only help reduce pain but also limit the risk of affecting gait, mobility, and the development of the musculoskeletal system in the future.

Tip 4: Treating athlete's foot in children

Use antifungal medication as prescribed by a doctor

• If the doctor determines that the child's leg pain is due to athlete's foot, the child may be prescribed antifungal creams, ointments, or powders.
• Parents need to instruct the child to use the medication at the correct dosage and for the full duration of treatment as advised by the doctor.
• Typically, treatment lasts about 4 weeks. Even if symptoms like itching, peeling, or redness have disappeared, it is still advisable to continue using the medication for some time as prescribed to reduce the risk of fungal recurrence.
• Do not stop medication prematurely as the fungus may not have been completely eliminated.

Keep feet dry

• Fungi thrive in moist environments, so parents should help children keep their feet clean and dry every day.
• Encourage children to change socks when wet or sweaty and to thoroughly dry between their toes after bathing.
• This habit not only supports treatment but also helps prevent the recurrence of athlete's foot in children.

Choose appropriate socks and shoes

• Children should wear sweat-absorbing and breathable socks to limit moisture accumulation in shoes.
• Prioritize shoes made from breathable materials to allow good air circulation around the feet.
• Avoid letting children wear shoes made of airtight materials or wet shoes for extended periods, as this creates a favorable environment for fungal growth.
• Choosing appropriate footwear combined with proper foot hygiene will help reduce the risk of children experiencing leg pain due to skin conditions and fungal infections in the future.

Part 3: When to take your child to see a doctor?

Note 1: Foot specialist examination for children

The doctor will examine foot function

• When a child has leg pain, a specialist will conduct a general examination to determine the cause of the pain and assess the foot's range of motion.
• The child may be asked to perform several movements such as:
  • Sitting and standing straight.
  • Wiggling their toes.
  • Standing on tiptoes or heels.
  • Walking a few steps so the doctor can observe their gait and how weight is distributed.
• These examinations help detect abnormalities in the foot's structure, muscles, tendons, and joints.

Assess abnormal signs in the feet

• The doctor will check the Achilles tendon for any unusual tightness or contracture.
• At the same time, the sole of the foot and toes will be observed to detect:
  • Calluses.
  • Plantar warts.
  • Ingrown toenails.
  • Unusual wear patterns on the feet due to improper gait or weight-bearing posture.
• This information helps accurately determine the cause of children's leg pain.

Obtain family health history

• The doctor may ask about family history to assess the risk of inherited diseases.
• Some common information collected includes:
  • Whether family members have flat feet.
  • History of neurological or muscular conditions affecting mobility.
• This is important information that helps the doctor determine the cause and choose appropriate treatment methods.

X-rays or ultrasounds may be necessary

• If a deeper assessment is needed, the doctor may order an X-ray to examine bone structure and foot development.
• In cases of suspected injury to tendons, ligaments, or soft tissues, the child may be referred for an ultrasound or other imaging techniques.
• The examination findings combined with diagnostic images will help the doctor determine the cause of children's leg pain and develop an appropriate treatment plan.

Note 2: Choosing leg pain treatment for children

The doctor will develop a suitable treatment method

• After examining and identifying the cause of a child's leg pain, the doctor will formulate a treatment plan based on the child's age, pain severity, and foot condition.
• For cases such as mild flat feet or Sever's disease (growth-related heel pain), most children can improve with conservative treatment methods, without needing surgery.
• The treatment goal is to reduce pain, restore mobility, and support normal foot development.

Let the child rest and limit strenuous activity

• Children should temporarily stop activities that cause pain, such as running, jumping, or high-intensity sports.
• Children should only return to activity when symptoms have significantly decreased and with the doctor's permission.
• Proper rest helps reduce pressure on the feet, allowing damaged tissues to recover.

Use medication when necessary

• In some cases, the doctor may recommend using pain relievers or anti-inflammatory drugs to help the child feel more comfortable.
• Parents must administer medication as directed, without arbitrarily increasing the dosage or prolonging its use.

Perform stretching exercises

• A doctor or physical therapist may instruct the child to perform stretching exercises for the Achilles tendon and calf muscles.
• These exercises help improve flexibility, reduce pressure on the heel, and help relieve leg pain in children, especially in children with Sever's disease.

Use arch support insoles

• For children with flat feet or pain due to uneven weight distribution, the doctor may recommend using arch support insoles.
• Insoles help reduce pressure on high-stress areas, increase stability when walking, and improve comfort in daily activities.

Use orthotics as prescribed

• If more support is needed, the child may be prescribed orthotic inserts designed to fit the shape of their foot.
• This device helps correct foot posture, distribute pressure more evenly, and support areas that are painful or under excessive pressure.

Rehabilitation to strengthen the foot

• When the muscles and ligaments in the foot are weak, the doctor may prescribe physical therapy or a suitable rehabilitation program.
• These exercises will help strengthen muscles, improve balance, and support the child in moving more effectively.
• Adhering to treatment guidelines will help children with leg pain recover faster and reduce the risk of recurrence during development.

Note 3: When does a child need flatfoot surgery?

Surgery is only considered in special cases

• Most children with flat feet do not require surgery and can improve with rest, physical therapy, orthotic insoles, or other conservative treatment methods.
• However, if the child's leg pain persists, foot deformity is severe, or they do not respond to conventional treatment methods, the doctor may consider surgery.
• The decision for surgery will be made after a thorough evaluation of the foot structure, the extent of impact on mobility, and the child's developmental process.

The timing of surgery needs to be chosen appropriately

• Doctors often prioritize conservative treatment before recommending surgery.
• In many cases, children are considered for surgery when they are around 8 years old or older, depending on the development of their skeletal system and the foot condition.
• The doctor will clearly explain the benefits, risks, recovery process, and potential for improvement after treatment to ensure the family has complete information before making a decision.

Surgical methods that may be applied

• Depending on the cause of foot pain in children, doctors may choose one or a combination of different techniques, such as:
  • Achilles tendon lengthening if the heel cord is too tight, which helps improve the ankle's range of motion.
  • Calcaneal osteotomy to bring the foot into a more balanced position and increase support for the arch of the foot.
  • Subtalar arthroereisis in some cases of flexible flatfoot to limit excessive inward rolling of the foot and help maintain the arch of the foot.
• The treatment method will be selected based on the specific characteristics of each child; not all cases will apply the same technique.

Adherence to post-surgical rehabilitation

• After surgery, children need to attend follow-up appointments as scheduled and fully complete the rehabilitation program as instructed by the doctor.
• During the recovery period, children may need to limit physical activity, use braces or specialized shoes, and perform rehabilitation exercises to regain strength and flexibility in their feet.
• Following the correct treatment indications and proper post-surgical care will help reduce foot pain in children, improve their walking ability, and support the long-term development of their feet.

References

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6. Cincinnati Children's Hospital Medical Center. Sever's Disease (Calcaneal Apophysitis). Cincinnati Children's Hospital Medical Center.
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11. OrthoInfo. American Academy of Orthopaedic Surgeons. Flexible Flatfoot in Children.
12. OrthoInfo. American Academy of Orthopaedic Surgeons. Sever's Disease (Heel Pain).
13. Pediatric Orthopaedic Society of North America. Sever Disease (Calcaneal Apophysitis). POSNA Study Guide.
14. Rady Children's Hospital San Diego. Pediatric Foot and Ankle Conditions. Rady Children's Hospital.
15. Schwend, R. M., & Drennan, J. C. (Eds.). (2021). Pediatric Orthopaedics. Wolters Kluwer.
16. The Royal Children's Hospital Melbourne. Kids Health Information: Foot Pain. The Royal Children's Hospital Melbourne.
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Content edited by: Leigh Kennedy Ly.

Information consulted and verified by expert: Emily Johnson.