Recognising and supporting kids physical and psycological needs during growth spurts...

The 'inspiration' as it were to write this article came after a conversation with an ex collegue whilst we stood and watched our children take part in their gymnastics session. During this conversation, where we were happily discussing the science of maturation (as two sport performance nerds do) and how it effects youth athletes, not only in their sport but in their learning at school too, came the realisation that both our daughter's had recently gone through or were undergoing a growth spurt. Even with all the years of knowledge and practice of working with very sporty kids, some at very high levels, I hadn't put two and two together with my own. Life is busy, days are full and sometimes we don't get the time to stop and connect the dots... so I thought I would share this with others incase it helps their own children, or the children they coach or teach in schools.

This is a HUGE subject and could get very deep and sciency but I am hopefully going to communicate this in a simple and practical way. I am keeping this information very much based around how to spot a growth spurt as it is happening and how that might make our children act and behave so we can react with the right support. (and not just think what the hell has gotten into them)

Children and teens undergo several physiological and psychological changes as their bodies adjust to rapid growth. These changes are influenced by genetics, nutrition, and hormonal shifts, and they often vary by age, sex, and individual development.

Lets start with a couple physiological changes:

Physical Growth. Seems obvious but when you see a child day in day out a few centimetres here and there can easily go un noticed. Especially if you are a coach or teacher and not the one buying their clothes and shoes. This growth can be in height & bone density, muscle mass and changes in body shape. Girls typically start to see rapid growth spurts between the ages of 8-14 years and boys a little older around 10-16 years. BUT this isn't a hard and fast rule.

Children's bones differ from adults. Inside the end of their bones is a section of cartilage, called the growth plate. These groewth plates are pretty delicate and are thought to be at their weakest during times of rapid growth. This rapid growth can also lead to weakened ligaments and tendons and temporary changes in strength. This is important to be aware of as it could lead to injury or decreased performance.

We also see changes in cardiovascular and respiratory systems. One thing you or a child may notice is that they have an increased heart rate. As the body grows, the heart needs to work harder to pump blood to the larger body mass. This can feel unnerving for those very sporty kids who may be very in tune with their bodies. The lungs may also grow at these times which could produce sudden positive outcomes to stamina.

Moving on to some psychological changes:

The Mood Swings - Due to hormonal fluctuations and tiredness from the growth, teens and younger kids can both can experience emotional instability. They may feel more sensitive or irritable. Mood swings are quite common and can sometimes lead to impulsive behaviours.

Sleep Patterns Change - Growth spurts can lead to changes in sleep patterns - Trouble getting to sleep, waking in the night, sleeping in or waking extra early. Teens often require more sleep when they are in a growth phase but both teens and younger children may experience difficulty getting to sleep and staying asleep due to increased energy and/or hormonal shifts.

Increased Sensitivity and Self-Consciousness. The rapid physical changes, such as height increases and changes in body shape or body awareness can lead to self-consciousness, especially as teens often compare themselves to their friends or team mates. Often we might see a heightened awareness of appearance, which can impact self-esteem.

Signs and Symptoms of a growth Spurt

Let's look at some 'in the moment' signs and symptoms of a growth spurt. These signs often occur suddenly and may last for a few weeks or months, depending on the individual. These signs can vary from child to child. Some may experience several of them at once, while others may show just a few.

First up, Growing Pains - These are common in both boys and girls during growth spurts. They are typically felt in the legs, feet and forearms and can cause discomfort or aching. Most common places they are felt are in the knees, shins, or calves and particularly in the evenings and at night.

Increased Appetite - As the body needs more energy for growth, children and teens may experience quite a significant increase in hunger and require more food to fuel their growth.

Disrupted sleep - As mentioned above, sleep patterns can become disturbed which can have knock on effects to daily life and performance.

Behaviour, energy and mood changes - Growth spurts can sometimes lead to bursts of energy. Children may become more active or seem unusually energetic as their body adjusts to the physical changes. This can lead to a temporary period of heightened activity levels. This could be seen in classroom as changes to concentration and work output or changes to their 'coach-ability' in their sports.

Hormonal changes during a growth spurt can also affect a child's mood. They may become more irritable, moody, or emotional, sometimes for no apparent reason.

Clumsiness or Coordination Issues - As the child's body grows rapidly, their coordination can become a bit off. They may seem a bit clumsier than usual, tripping over their feet or having difficulty with tasks that require fine motor skills. This is often temporary as they adjust to their new proportions.

Sudden Increase in Strength - Typically (as mentioned above) we may see decreases in strength but following a growth spurt, although it may be subtle, some children may demonstrate an increase in strength as their muscles have grown and developed. They may seem more physically capable or energetic when it comes to activities like climbing, running, or lifting.

So how do we support a child going through a growth spurt?

Supporting any child during a growth spurt is important to help them navigate the physical, emotional, and nutritional changes they are experiencing.

Nutritional Support - Providing the right nutrition is crucial as their body requires more fuel to support the rapid physical changes.

Focus on: Increasing energy availability. Allow them to eat more often, but encourage nutritious, balanced snacks like fruit, nuts, yogurt, or whole-grain breads and oats based bars. Offer a bigger breakfast, more snacks for the school day and something extra pre any sports or clubs. If your child is still hungry after the evening meal allow them to have a healthy snack before bed. It is important to fuel their body with plenty of nutrient-dense foods rather than just empty-calorie snacks and drinks.

Protein. Protein is essential for muscle growth and tissue repair. Include high quality sources of protein in their meals, such as lean meats, fish, eggs, beans, lentils, and dairy. If your child is vegetarian or vegan, plant-based proteins like tofu, tempeh, and quinoa are great options.

Calcium and Vitamin D. Calcium is essential for bone health, which is particularly important during periods of rapid growth. Include foods like good quality cheese, greek yogurt, dark leafy greens, broccoli and fortified plant-based milks. Vitamin D helps the body absorb calcium, so try to ensure they get adequate sun exposure or include a vitamin D supplement which is it recommended that everyone, adult and child, takes daily between October - April.

Iron. Iron is crucial for the development of red blood cells, which transport oxygen throughout the body. Iron-rich foods include lean meats, beans, spinach and legumes. If they're not consuming enough iron-rich foods, consider a supplement (after consulting with a doctor).

Healthy Fats. Healthy fats are important for brain development and overall health. Include sources like avocados, extra virgin olive oil, nuts, seeds, and fatty fish such as salmon or mackerel. If they're not consuming enough healthy fats I strongly advise to consider a supplement. Again consult with a health care professional on this.

Hydration. During a growth spurt, children need to stay well-hydrated to support their metabolism and overall bodily functions. Make sure they drink plenty of water, especially if they are more active or if it is a warm day. Avoid sugary sports drinks and fizzy drinks.

Complex Carbohydrates. Whole grains like brown rice, quinoa, oats and whole wheat pasta or breads along with starchy vegetables such as sweet potatoes, potatoes, parsnips and other root veg provide long-lasting energy during the energy-intensive period of growth.

Emotional and Physical Support

Growth spurts can also bring emotional challenges (oh boy) so emotional support is just as important as nutrition.

Encourage Rest and Sleep. Encourage a consistent bedtime and aim to help them get the recommended 9-11 hours of sleep. Sleep supports both growth and emotional well-being. If they are struggling to sleep, try to create a relaxing bedtime routine, free of screens.

Support Physical Activity. Even though growth spurts may make your child a bit clumsier or more fatigued, encourage regular physical activity like walking, swimming, or bike riding. Exercise helps strengthen bones and muscles, and it's also great for their mental health. On the flip side, VERY active kids may need de-load weeks where their level of physical activity is modified to help prevent injury and encourage rest.

Provide Comfort During Growing Pains. If your child complains of growing pains, especially in the legs, offer comfort by massaging the affected area or applying a warm compress and when needed, Calpol for those taht can take it. Gentle stretching and regular movement may help ease discomfort.

Be Patient with Mood Swings. This can be hard as we are all aware... try to be patient, and try to provide a stable and understanding environment. Encourage open communication, and let them know that what they are feeling is normal. (Then scream into a pillow later if needed)

Track Growth. Regularly measuring height can help you and the child to see progress and help to pick up on these phases. It can also be quite a nice thing to do with your family, kids love to see they are growing.

Key take aways...

Focus on providing nutrient-dense foods (protein, calcium, vitamin D, healthy fats, and complex carbs).

Encourage regular physical activity or de load weeks for those very active kids and sufficient sleep.

Support them emotionally by being patient with mood changes and helping them manage growing pains.

Monitor growth, celebrate milestones, and ensure proper hydration and rest.

If you have found this helpful or know of anyone else that will, please send it on to them.

As always get in touch if you would like any further support or if you have any questions.

Lucy B x