Massaging Kids’ Joint Pains

Step-by-Step Illustrated Guide

Giving your toddler a massage is not only one of the three most effective ways of relieving joint pains (also known as growing pains), but also an intimate and special bonding time.

That is also true for growing pains, which usually occur between the ages of 3 and 12 and are often a direct result of growth spurts or increased exercise during the day such as playing (running, jumping, etc.) or doing sports.

I was surprised to find how common joint pains are and how easy it is to alleviate them – if you know how to.

Unfortunately Google didn’t come up with useful descriptions of how to actually do it.

I therefore studied several books (listed at the end of this post), asked my physiotherapist and osteoppath a hundred questions, dug into the depths of the world wide web and put together a complete, illustrated step-by-step guide on relieving toddlers’ joint pains.

All those hours of research and work are available for you in four different posts on my website. The first one Relieving Toddlers’ Joint Pains – What No One Told Me explains which not-so-obvious lessons I’ve learned as a result of this research and what I had to find out the hard way. It also contains a summary of common questions regarding joint pains like:

• What are growing pains? Where do they come from? 
• How can joint pains be treated naturally?
• What causes growing pains?
• Is it necessary to see a doctor when my child has growing pains?
• Can babies under the age of three have growing pains too?

The second post describes how to relieve toddlers’ joint pains with warmth; the third post is another in-depth, illustrated step-by-step guide one on how to relieve toddlers’ joint pains by means of stretching; and, last but not least, the forth is the one you’re reading right now: how to relieve those growing pains with massage.

Why massage is simply awesome: understanding the musculoskeletal system

Since most pains are directly located in the muscle, caused by a tenseness and tiredness that results from very short muscle cramps or sticky fasciae, a massage is one of the best ways to counteract the pain and relax the muscle again.

The fasciae are a thin layer of fibrous tissue that covers every muscle and inner organ. They are usually soft and flexible like a comfortable woolen sweater, but if the layers start sticking together (imagine that sweater washed too hot) they become hard and inflexible, and put stress on the muscle.

The constant counteracting of that pressure causes the muscle to tire and we feel it as discomfort or pain. In the case that the muscle and fasciae put too much pressure on the flexible but inelastic cord that attaches the muscle to the bone, called the tendon, we also experience it as highly uncomfortable or even painful.

Again, a massage can relieve that pressure and take away the cause of the pain. This is especially effective in combination with loosening the muscle by means of warmth, as described in the first article of this series, right here.

How to Massage the Lower Leg Muscles and Feet, and How to Loosen Sticky Fasciae

Both, massaging and stretching are not difficult, but when they’re not done correctly they can be well meant but quite ineffective.

The text and the pictures give you an easy to follow step-by-step guide to make sure you have an effective remedy at hand.

Massaging the Lower Leg Muscles

Don’t be afraid to apply pressure to the thick thigh muscles, but always be very gentle and careful at the back of the knee and never directly massage the knee cap.

If you massage on a hard surface like a yoga mat on the floor, or a carpet, it is quite comfortable for yourself as well as the person who is being massaged to have an extra towel under the knee and the ankles. Make sure you’re both relaxed and comfortable.

Have a little blanket or towel ready to put over the foot you just massaged to help the muscle stay warm longer and relax more.

You can massage with or without oil, whatever is easier for you. If you choose to massage with oil, put an old blanket or towel under the feet, in case you spill some. You can use, for example, cold pressed and ripened (sometimes also referred to as cured) sesame oil.

Lower Leg – Back

Step (1)

Your child lies on their belly; you  kneel on the left side of their body/legs.

Start with the left leg. Place your right hand on the ankle and hold the leg while your whole left hand (palm and fingers) moves in one smooth motion with as much pressure as is comfortable from the ankle up to just under the kneecap.

Switch to a very light pressure over the knee cap. Use a gentle stroke to bring your hand back to the ankle. Do this until your fingers and your child’s muscles feel warm (3-5 times).

Step (2)

Use both hands to knead the two thigh muscles up and down. Keep your fingers close to each other and form a “V” with your thumb (as if you’re wearing mittens); find a rhythm by gently squeezing and releasing the muscle. You can also gently lift the muscles, as shown in the picture. Repeat 3-4 times.

Step (3)

Next use your thumb to put pressure on any knots you’ve located during the kneading.

Apply constant pressure with your thumb directly on the knot and release the pressure as soon as you can feel it relax or move a little. This can take between 5 and 10 seconds.

Use your whole thumb to stroke a few times over the point where you’ve just applied pressure, applying less pressure with each stroke. Repeat until you feel an improvement in the knot or until it starts to loosen/move quickly.

Step (4)

Kneel next to the knee, lift your little one’s lower leg (bend the knee) up towards your chest and hold it there with your left hand.

Create a half-circle-with your hand (bend your fingers) and apply pressure with your palm and the fingertips to the thigh muscle.

Make strong, rhythmic strokes from the kneecap towards the ankle you’re holding. Repeat at least 10 times.

Step (5)

Then put the foot down again and make sawing motions on the thigh by placing your palms together and rubbing your hands together (as if you’re warming your fingers).

Keep your hands at a 90° angle to your child’s leg. Move fairly quickly from the ankle to the kneecap and down again. Repeat 3 times.

Step (6)

Finish by using your palm to gently stroke the thigh up and down.

Wrap the foot and leg in a towel or blanket to keep it warm and move over to the right foot.

Repeat all of the above steps with the right foot.

Lower Leg – Front

Often little ones also complain about pain that seems to be located in the shin. If you have ever felt that pain yourself, you know how uncomfortable it is. Thankfully, it can easily be massaged away.

Step (7)

Your little one now lies on their back; you kneel next to their right foot.

Start with long, gentle strokes that move from the ankle up past the kneecap, about halfway up the upper thigh muscle (or as far as you can reach).

Move along the outside of the leg, not the top (this way you will not touch the kneecap).

Keep your fingers together. You can let your right hand rest by your child’s ankle. Repeat until your fingers and your child’s muscles feel warm (3-5 times).

Step (8)

Now hold your child’s ankle with your right hand and apply pressure with just the palm of your hand (you can curl your fingers in or leave them stretched out).

Very slowly move from the ankle to just under the kneecap. Move along the thigh bone – not directly on top of the leg, but not totally to the side either (like you did in the previous step).

This may feel a little uncomfortable to your child, so be very sensitive to your child’s reactions. Repeat at least 3 times.

Step (9)

Do the same again with your thumb.

Now move your sitting position directly next to the lower thigh bone, on the left as well as the right side of it.

Apply as much pressure as feels good to your child. There is no thick muscle tissue here, so a lot of pressure may quickly feel painful.

Apply less pressure with the first stroke and see what is comfortable for your beloved little one.

Step (10)

You can end the massage by holding your child’s foot where the foot connects with the leg. Use your other hand to press your child’s foot and the toes towards their head.

This stretches the back thigh muscles and relaxes the parts you’ve just massaged. Wrap the leg in a towel or blanket to keep it warm and move over to the right foot.

Repeat all the steps with the right foot.

What shall I do if my child’s thighs are too small, and I therefore can’t use my whole hand/palm for massaging?

Don’t worry, you can still massage your beloved little one. Just use your thumb instead of your palm. But keep in mind that we tend to apply more pressure with the thumb than with the whole hand. Be gentle and watch out for signs of discomfort. Adjust the pressure if necessary.

What shall I do if my toddler is just too wiggly and won’t keep still during the massage?

Oh, I know exactly what you mean. Try to massage the thighs as well as possible, be flexible in your approach and use whatever position they are offering you. Usually they will calm down and stop moving (for a few seconds) when something feels good and they enjoy it.

I often massaged whatever bit of the legs I could get hold of while my two year old was playing in the bathtub. Another favorite position of his was sitting on my lap, hugging me, while I massaged his thighs and feet.

Speaking of massaging the feet:

Massaging the Feet

Quite often a foot massage is seen as something that is shared between grown-ups. But massaging your child’s feet is one of the most intense bonding experiences you can create, as well as one of the most effective pain-relieving, relaxing things you can do for your little one.

I recommend massaging the feet every time you massage the thigh muscles. Otherwise it somehow feels as if your leg is relaxed, but your foot is stuck in a shoe that is too tight.

It needn’t be a long massage – a few minutes will do – but it will work wonders.

Here are a few hacks on how to massage the feet:

• You can massage the feet with quite a lot of pressure. Otherwise it will tickle and not relax.
• When your child is lying on their back, a little pillow or rolled up towel under the knee automatically lifts the leg and is very comfortable.
• If you’re using oil, don’t use too much of it. The foot can’t absorb the oil as quickly as the legs and will be very slippery. This will make it hard for you to hold it and to apply the right amount of pressure.
• Too much oil will also leave cute little footprints of your child all over the place after the massage is done; I therefore recommend putting on socks afterwards if you use oil.

Step (11)

Put your fingers on the instep of the foot with your thumb on the bottom of the foot. Move your thumb from the heel towards the palm of the foot and apply quite a lot of pressure. Repeat 15-20 times.

Step (12)

Use both thumbs to stretch the palm of the foot and to gently stretch all the toes backwards a little bit. Repeat about 5 times.

Step (13)

Squeeze/wiggle each toe in turn between your thumb and your index finger. Repeat 1-2 times.

Step (14)

Bend the foot towards the floor to stretch the instep. Gently hold the toes down with one hand, while you use the other hand to make zig-zag motions with your fingers or your thumb from the toes towards the ankle. Repeat 3 times.

Step (15)

Take the heel between the palms of your hand and squeeze/relax in a rhythmic sequence. Repeat 5-7 times.

Wrap the foot in a warm towel or blanket, or put on a sock and move on to the next foot.

Why is there a teddy-bear in the picture of step 15?! … Well, if you forget to shoot a photo and your foot model is already on the way home, you have to improvise : ).

Loosen Sticky Fasciae

By massaging the muscles the way I described, you will automatically treat sticky fascia as well. Usually applying warmth and thoroughly massaging the painful area will be enough to get rid of the pains.

But to specifically loosen stuck fascia I highly recommend seeing a professional physiotherapist.

They will loosen the fascia and will show specific exercises, e.g. with a fascia-ball or fascia-roll, that are age-appropriate and can be done at home by your little one.

Does your baby cry because of growing pains?

Although growing pains are often linked to increased exercise and sports as well as growth spurts, and are said to be most common between the ages of 3 and 12, I would not be surprised if they also occur in babies and toddlers younger than three.

I think a lot of crying and fussing (also during the night) is directly linked pains and discomfort due to the enormous leaps in terms of mental and physical development, which also include bouncing and hundreds of repetitions of the same movement and steps.

Many moms tell me that their two year-old toddlers complain of their legs or feet hurting, and that it feels like insects on or in their thighs.

But babies in particular are still too small to tell us what the matter is (which which can be frustrating for both sides), I highly recommend massaging little ones daily. This has many health benefits and is a great bonding time.

If you would like more information, please feel free to check out my step-by-step illustrated guide on baby massages right here: How To Do Ayurvedic Massage On A Newborn – Illustrated Guide

It always worries us when our beloved little ones are in pain or discomfort. I truly hope that this article is helpful to you and that it gives you confidence and ideas of how to alleviate joint pains. I wish you amazing bonding time and a unforgettable experience with your little one.

References

As mentioned before, I’ve put many many hours of research and work into this article.

However, nobody is perfect 🙂 Please feel free to share your ideas and experiences, additional information or critique in the comments below. Thank you!

• Massage – Mind and Body; Larry Costa; Dorling Kindersley Limited, London; 2003
• Das große Laufbuch; Herbert Steffny; Südwest Verlag, Munich; 2009
• Krafttraining mit dem Thera-Band®; Hans-Dieter Kempf, Andreas Strack; Rowohlt Taschenbuch Verlag; Hamburg; 2013