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Exercises For The Knees To Grow Taller
This post is part of the How To: Grow Taller, The Complete Guide article, please read the full guide.
Most bones of the body are formed originally from cartilage. As a fetus, the skeleton is made of cartilage and fibrous structures that are shaped like bones. Over time these structures transform into real bones when cartilage is replaced with calcified bone matrix. This remodeling and changing can happen due to the continuous activity of bone forming cells called osteoblasts and the bone resorbing cells called osteoclasts. The process of bone sculpting and resorbing allows bones to respond to stress or injury by their ability to change their shape size and density.
The knee cartilage can grow longer and thicker if you can consistently train it under stress with the correct exercises. The cartilage will gradually adapt to the stress and grow to sustain the force.
Micro Fracture and Ankle Weights Technique
This technique was developed based on the limb lengthening surgery where the leg bone is broken and an external fixator is attached to it with wires and pins that are worn outside of the leg for a few months while the leg starts to grow.Of course we will be doing none of that BUT our process is to do an extreme leg workout for 15 minutes everyday where you jump, sprint, jog and stomp your feet as much as you can creating small micro fractures in the bone, immediately after you have finished you shall strap on some ankle weights on each foot (about 10 pounds each for the first few weeks), and lay down while leaving your legs dangling on the edge of the bed (without touching the floor), you can use pillows under your knee caps to elevate the height.
You shall remain like that for an hour or two every night, you can watch tv, read a book or listen music while your doing it.Your feet will probably get numb thats quite normal just rub them a bit to get some circulation, dangle them a bit as well to help them stretch, around the hour or so you will start to feel pain in your shins, when it reaches a point you can’t stand anymore, remove them but DON’T stand up, one of the important factors of this technique is you must not stand after using the ankle weights as it will compress the cartilage that has been stretched out, go straight to sleep and remember to pee before using the ankle weights as bathroom brakes aren’t allowed eather.After having a minimum of 8 hours sleep your body must of repaired all those fractures and made you gain a tiny weenie amount of height, continue this exercise process 6 days a week for at least 4 months to gain half an inch every month and make that height permanent.
Above is an example picture of one of the successful users of this technique, he isn’t using any pillows to elevate the legs height from the floor for some reason but this guy actually sleeps half the night with them (around 4 hours).
Kicking With Ankle Weights
Kicking with Ankle Weights strapped on, start out with 5 lbs ankle weights on each leg, gradually increase the load as your knees get stronger. Kick low toward the earth gravity, this is important. Do at least 10 minutes of kicking on each leg at a moderate pace, gradually increase the pace as your knees get stronger. This is not like a soccer kick though, start from behind like if you were about to kick a ball, swing it and once your leg is as the same angle as the other one, stop.
Cycling With High Seat
Use a Stationary Bicycle or an outdoor bike, try to raise the seat as high as you can tolerate such that your toes can barely control the pedals. Raise the seat gradually higher after you get used to the seat height to further stretch the knee cartilage.
Initially it might be painful in the groin area when cycling on a high seat because you are not used to it yet. Try to place some padding on the seat to cushion such as soft pillow or towel. Do not rush yourself, start at a moderate height and move it up slowly as your body adapts to it. Remember be patient and avoid injury.
Also Read:
- Exercises For The Spine To Grow Taller
- How To: Grow Taller, The Complete Guide
- General Stretching Exercises To Grow Taller
- Best And Most Effective Ab Exercises
- Featured:POV-Ray
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Tags: ankle weights, grow knee cartilage, grow taller, growining, growth, how to grow legs longer, how to make legs longer, knee exercises, leg exercise to grow, limb lengthening surgery alternative, stretch exercises Discussion
413 comments for “Exercises For The Knees To Grow Taller”
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Hello!, Matthew is awesomely cool with tons of knowledge and lots of experience in blah blah blah ...he doesn't like writing about himself cause it always seems to come out sounding self-centered, instead he will write this in a third person which most authors do anyway...perhaps it's because it makes us sound important cause it gives the illusion someone (non biased) thinks so highly of us they took some time off their own to write this :).Read more about me here...
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I just have a question what are the disadvantages of Micro Fracture and Ankle Weights Technique. Is it also the posible that you can shrink doing those exercises or not just a question
can you please send me a email to dutch_legend@hotmail.com
Thank you
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Sorry dude but I don’t personally email, if I answered your question through it the other visitors wouldn’t be able to read the answer.
Some day the micro fracture technique doesn’t work because the micro fracture are very small and even if you stretch them out with ankle weights the height gain wouldn’t be that much, I have seen it works in most cases and if it doesn’t… at least your using ankle weights to stretch out some cartilage from your knees.
There is no disadvantages of that technique, I also thought at first that it could actually make me smaller from so much jumping and sprinting but your leg bones are already solid so it cant get smaller, what can temporarily compress itself though is your spine from all the pressure put on it, thats why after the spriting/jumping leg workout I do inversion hanging for 10 minutes before strapping on the ankle weights (micro fractures heal in a bout 10-30 mins).
Hope this helps,
Matty
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Thank you very much,
you have helped me a lot.
I just have one more question. What If just hang from a bar for 10 minutes does that help. I don’t have the equipment for the inversion hanging.
Thanks,
Sam
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yep regular hanging is as effective as inversion, I personally do inversion cause I cant find a bar tall enough that will allow me to swing my legs while I hang, you should do about 25 reps of 20 seconds each, if you can strap ankle weights (or weightlifting plates) while you hang thats even better.
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Hey,
How much have you actually grown doing all of this?
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me personally about an Inch an a half but these exercises are used by hundreds of other people, search google for a few forums about it, some have grown up to 3 inches in the early 20’s.
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Hi there Matthew M
Will the following decrease the progress of the spinal and leg exercises to increase height
• all 28 general stretching exercises (in the morning )
• the use of the inversion table (in the morning)
• cycle to work everyday.
• Doing heavy lifting at work
Thanks
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Hi Michael,
I personally like to do my stretching in the morning as well as theres fresher air and it’s less hot, I’d say you should use the inversion table 2-3 times a day for about 10-20 minutes at a time and if you can hold weights even better, cycling to work would be great as long as your use a raised seat.
Heavy lifting will probably compress your spine so once you get home after work you might want to do some spine stretches and hanging after that to decompress it again before you go to bed.
Wish you the best ;)
Matty
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Matthew M
thanks for the advice. i’ll have more detailed questions soon
cheers
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:oops: :oops: :oops: :oops: :oops: :oops: :oops: :oops: :oops: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen:
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ey I have a question.
I am doing the stretching exercises, knee exercises, as well as rasing my bed 2 inches. And every morning I noticed that I become taller even today I checked I was 177cm (5 10inch) and than a few hours later I checked and I was 174cm and I am sure I was not making a mistake because in the morning I checked 3 times and now I even checked 3 times. Swo I was wondering why that happens and if it is normal
thanks,
Sam
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Victor Reply:
December 2nd, 2008 at 9:53 pm
Yes, that’s very normal i’ve been experiencing exactly the same situation as yours, i measured my height just right after i get out from my bed it was 177, in the evening i measured again it goes to 174( that’s y i said exactly same situation as urs :D ) I guess sitting for too long isn’t good , i can just shrink by sitting on a chair for like few hours. I’m gonna try to do this micro-fracture exercise . Goodluck mate!
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Matthew Michaels Reply:
December 3rd, 2008 at 6:34 am
If you guys had read the full article you would have seen I do mention this…it’s called morning height, gravity hasn’t compressed your spine yet when you wake up till a few hours later, its completely normal so no need to worry ;).
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Hey Sam,
hehe yes that is perfectly normal, it’s called morning height, you spend all night laying down so your spine is decompressing since gravity can’t push it downwards when your in that position so when you wake up you will have gained 1-2 even 3 inches in some people.Then during the day gravity takes the toll on your spine and compresses it down, the best time to measure yourself is at night just before you go to bed, then you will really know if your growing.
Matty :grin:
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Hey,
thank you very much I didn’t know that at first. I have learned something new again. Thank you very much. I will now measure myself every evening before I go to bed.
thanks
Sam :smile:
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Hey,
thank you very much I didn’t know that at first. I have learned something new again. Thank you . I will now measure myself every evening before I go to bed.
thanks
Sam :smile:
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Hey,
Thank you very much :smile:
I will now measure myself every evening before I go to bed
Thanks,
Sam :smile:
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I am 12, and if i do these excercizes will it effect how I grow later on in life? Should I wait to do this when Im full grown?
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I think you should wait buddy, at your age putting too much pressure on your extremities may have some consequences, wait till your past the final growth years 18-19.
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Ajane' Burnley Reply:
August 30th, 2009 at 6:36 am
is 17 okay, for a girl, to start this exercises?
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hey! thanks for typing that up :smile: umm this may be a silly question but i was just wonderin if you can get those ankle weight strappy thingys at any regular sports shop?? and if i were to buy one would i ask for just ankle weights or is there a more ‘formal’ name for them?? thanks in advance!
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is 16 a good age to start? btw, i am 5′5
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im 16 5′3 :sad: …what is the most i would be able 2 grow? and for how long (in months,or years) should i do this exercises,i do all of the individual stretches 2 times a day,thanks
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Basic rules state if your under 18 you probably should just do stretches as you dont want to damage or stop any of your limbs from natural growth, as for No, do stretches only and maybe a bit of hanging, you can get a couple of inches in about 6-12 months if your consistant.
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thankz Mathew M,just one more question my legs are the ones that seem to need the most growth,they seem a bit short for my body,what would u recomend me 2 try for best results?thanx
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are ankle weights still okay?
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NO: I think stretching your legs can help you gain a few extra inches from there, the spine seems to be the easiest to grow through stretching so you might have to wait a couple of yrs to use ankle weights, what you can try now though is a kicking/jumping routine or bicycle,
Mo: As said to No ankle weights can damage your knee joints when your still growing, its better to stick to what I recommended to him.
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hi im 14
right now i almost 5′4
i have been hanging on bars and stuff a lot
and im a triatholite (sorry spelling)
but i was wonder doing these exercises can they make you disproportion???
and will they effect my growth that i havent grown yet??
and is it possible for me to get 5′8??
my dads 5′7 but he slouches
and my mom is 5′5
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hey
im 13 and u said that doing these exercises would put pressure on the extremities,which may have consequences…..is there any way i can gain height fast now without any side effects?
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OI am Brazilian and I am making this technique … I wonder if the results are permanent? Not run the risk of over time to return to normal? Thanks!
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hai..
i’m 13..can i do som of the stretches.i’m just 4′9..nowadays i’m not growing properly…is it o.k. 2 do som stretches??i want 2 be atleast 5′5..
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i’m 11 years. which all excersises can i do?
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:cool: Hey I am 19 year’s old. I am still growing, but barely. I am 6′3 flat In the morning, and 6′2 at night. I would like to be 6′3 all day & night easily.. How long would it take me to reach this goal just by hanging everyday for 5 minutes? can I reach this height? I am open to all suggestions. Thx.
Mike :wink:
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Hey there
Thanks in advance , this guide is really helpfull.
I have to questions for you…
I’m 22 , do you think my legs might still grow up ?
I usually attend to the gym doing some weight lifting , does that interfere in any way with growing up ?
Thanks again
James
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oh ya and I take “Superdrol NG” It’s a testosterone booster+ CLA, which the CLA shouldn’t matter, but idunno about the “NG” supplement along with working out 6 day’s a week. about an hour an a half of working out a day.
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Hi, 10lb to each foot are nearly 5 kilos to each. this is i think is too much? isnt it?
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something else, if i just use ankle weights without exercising before the use, just to gain some cartilage, i can grow taller or now?
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George, ussually stretching after exercising makes your muscles grow more. What will you be using the ankle weight’s for? hanging from a streight bar?
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hello,
i am 21, 5.4′ and half. my leg portion is short. i have read about using ankle weight and other stuffs. i want to know if theres and suppliment which i can use to grow?? kindly let me know. thanks
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Hey Kaifi,
Theres no supplements apart from maybe calcium as I mentioned in the main post.
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Matthew M You mentioned that achieved results … how old are you? Thanks!
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Matthew M
thanks for your reply. Actually i was askin about HGH Suplements. will they work??
thanks
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im 13 and 5′7 what are the best excersies i can do to become much
taller.
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Hi,
Im 14, and I’m around 5.2, and i was just wondering what exercises/sports i could do to help me grow taller. When i was a baby, my parents did this test to see how tall i would be as a adult and the results said that i would be 5,2 , which is the height i am now. My parents are average height (5.5, 5.6) but my Grand-Fathers have been 6 feet, and my uncles are also quite tall, however most of the women in my family are less than 5.4. I was wondering whether this will effect my growth as well and if it is possible i could grow taller?
Thanks
Danielle XD
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Hi could u recomend a HGH suppliment and also tell me what are some of the scam HGH products also im am 21 is it safe for me to use the miro fraction thing or should i wait till im over 24 to make sure my natural growth is over.
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hey
im 13 and u said that doing these exercises would put pressure on the extremities,which may have consequences…..is there any way i can gain height fast now without any side effects?
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Hello, I’m 15 and 3/4 years old and I’m 5′ 4.5″. Do I still have time left to grow and what exercises do you recommend? I can’t do the knee exercises right? Right now I’m planning to do all the stretching exercises, half in the morning, and half before I go to bed. Is this a good idea? Thanks so much.
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im 18 in a half years old male and im about 5 foot 7 and weight 115. i have gained most of my height in recent years and im wondering if someone my age has time for natural growth. if yes when should i start these routines and if not how much growth would a gain doing these excersis?
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HELLO,
i’M ONE OF YOU GUYS WHO WANTS TO BE TALLER, AND i’VE TRIED SOME HGH SUPPLIMENTS, BUT NONE OF THEM WORKED FOR ME, SUCH AS KIMI, MFII, AND GROWTH FLEX SOMETHING LIKE THAT..THEY ARE ALL SCAMS….I WAS 17 WHEN I USED THEM..AND NOW, I’VE HEARD ABOUT SUPER GROWTH. IM THINKING ABOUT TRYING IT, BUT I’M AFRAID IT’S A SCAM TOO….i’M SO DEPRESSED….ABOUT THE ANGLE WEIGHT..HOW MANY MONTHS SHOUD WE TRY?
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hi. I am one of those guys who really wants to get taller. especially the leg. I have couple questions.
1. would there be any side effects, or opposite effects of the microfracture technique. (ex: grow shorter)
2. any supplements, food, etc, i should take during the microfracture leg lengthening technique.
3. and approx how many inches would i gain in the legs after two months and does this technique work for most people?
thanx
I would really like a respose as I am planning on doing this excersize this coming summer.
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hi im 16yrs old(f).will my height increase now bcoz my parents are short
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to whom it may concern
i am a 21 year old male and i wanted to know if the ankle weights can really still help me grow because i read somewhere that once your growth plates close there is nothing you can possibly do? also you say to do this for at least 4 months and it should help me grow about 2 inches in that amount of time
thank you in advance
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when you say to do the micro fracture technique for at least 4 months to grow half an inch a month do you mean by doing all of the excercises for 4 months or this one alone can cause such great resullts?
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im 14 and im 4′9 what should i do to increase my height :cry:
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what do you mean by hanging to get taller
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sam Reply:
March 2nd, 2009 at 11:29 am
hanging off a rail
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oh yeah im also 15 so can i still stretch and hang without damaging my growing
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the whole micro-fracture thing sounds really painful, i’m pretty interested in trying this though.
i’m fourteen and five feet and i’ve pretty much just been looking up a bunch of different things i can try.
i might give this a go,
but i’m just wondering if doing any of this stuff with the weights and jumping around and hanging would hang any bad side effects or mess up my normal growth.
i just don’t want to have messed up legs the rest of my life
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hi……… what is the best time i can do stretching exrcises to increase my height????
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HI GUYS IS Matthew M EVEN STILL ANSWERING OUR QUESTIONS IF HES NOT WE SHOULD TRY THIS STUFF OUT AND ANSWER EACH OTHERS QUESTIONS.
CAN SOME ONE RECOMEND NON SCAM HGH PRODUCTS PLZ.
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dudes and gals we should help each other. Jim i think most hgh products(the rip off ones) main ingredients contain l-arginine and l-ornithine. Research it, you can get them for a fraction of the price of them rip off ones.
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u can get a decent one for like £10 or $20 if you in US
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FOR EVERYONE UNDER 18
Just to re-state and verify a few things Mathew M posted…
DO NOT attempt the ankle weight experiment (yet), as it may have the OPPOSITE effect and cause you NOT to grow by damaging your knees.
For now, stick with alot of exercising (WITH PROPER FORM), hanging a bit, 8+ hours of sleep, running, jumping, and sleeping without a pillow (takes a WHILE to get used to, but greatly beneficial for straightening spine and posture) and although i havent tried hgh supplements like L-Arginine/L-Ornithine, i’ve heard they may be beneficial…but definetely not recommended if your under 17-18…
If anyone wants height gain success stories (that ARENT fake) heres a useful link:
http://www.giantscientific.com.....mp;start=0
If anyone has tried those two supplements, let me know if it worked for you! Any more questions? would love to help.
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Heres another forum link about a routine to grow an inch in 3 weeks (it worked for some i guess) & its pretty strenuous..here take a look:
http://www.giantscientific.com.....mp;start=0
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Drink lots of milk! :grin:
I was really short til i was about 17, then i badly broke my leg. I was drinking about 1 liter of milk a day to help my arm repair quicker and im sure i grew about a foot during this time, and l took super-growth height booster to grow taller Im now 6′2″. Im sure it worked for me. Although you may be too old now. try it anyway if you are under 35
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Drink lots of milk!
I was really short til i was about 17, then i badly broke my leg. I was drinking about 1 liter of milk a day to help my arm repair quicker and im sure i grew about a foot during this time, and l took super-growth height booster to grow taller Im now 6′2″. Im sure it worked for me. Although you may be too old now. try it anyway if you are under 35
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Victor Reply:
December 17th, 2008 at 4:12 am
haha may i know how tall were u before u broke your legs? How long did it takes for u to grow about a foot? No pain no gain =). Super Growth is reliable?
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i am a little curious to know whether an increase in the length of arms will come with the height gained or what i have to do to increase my arm span/wing span b/c being a basketball player, wingspan is just as important as height. B/c all though some extra inches in height help in basketball, if you got some t-rex arms then the extra height didn’t really matter to scouts.
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Hi,
I am female 25 years old. I am 165 cm tall. I have a problem that my legs are short and the upper part of my body have most of my tall. Is it possible to make my legs taller.
Thank you,
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dont listen to ronald or colins, he is some advertising spammer. Rema i heard that cycling can make your legs longer, i have sorta the same problem too my legs are short. I read a few success stories, a 19 year old cycled a few miles a day and his legs grew longer, a 23 year old and 27 year old cycled much more a day(like 10 miles+) and their legs grew longer(like much longer-2.5 inches +). I think i works im trying it as well but i can cycle that much, i guess you should cycle enough so that it hurts and you got to breathe faster.
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Guys W@i is rite (ronald and colins) are scammers im trying 4 well known ghg products at the same time and doing all the exercises if it dont work il name ans shame the products and im 21 guys try the execises and post ur results. help each other there must be some way of getting taller !!!!!!!!!
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oh yeay guys when ur exercising eat loads of food when ever you can u know meat veg milk and the vitimins coz whn im doing these exercises my waight decreases alot and i look skinny so eat guys.
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if this works..ill be the happiest person in the world :mrgreen:
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hey matthew i’m sure your tired of all these personal questions but i really need some advice so please comment back
i’m 16 and 5′0″ i started puberty in late 5th grade i’m and girl and i don’t think i’ve grown much after 6th grade i probably stop growing then but if any later i stop in 7th right now i’m in 10th i know you said to wait till you 18ish but i don’t think i’m growing anymore so my first question is can i try these exersizes and benifit from it ?
number 2 question is i don’t have a place to hang if i don’t hang will doing these exersize effect my spine?
and my last question is i only way about 102 pound would 5 pound weights on each leg be enough for me?
please post back i’d really appreciate it
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hi im 19 years old male and 5′8.I feel I haven’t grown much recently or none at all.For the microfracture for the legs,does it have any side effects and does it really work?thanks your reply would be much appreciated.
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how do one get straighter legs… pls help
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Does being slightly overweight stop you from growing taller than you can potentially with ideal weight, or can you still grow more than 2 inches even if your slightly overweight?
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PS- I am 16 yrs old, and 5ft 10
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Does lifting your bed 4 inch to become taller really really seriously works, and if so when should you start seeing good results from this ?
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Matthew Michaels Reply:
October 18th, 2008 at 8:23 am
it works for some…I’ve only heard a few successful cases of it though.
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I’m 15 years old and about 5′3″ to 5′4″…
My question is what are the ideal exercises and techniques that i could use to gain and extra inch or two?
In all areas:
spinal
arms & legs (also cartilage)
food
I’m asking mostly because I’m getting ready for a few sports such as football, soccer, track, and basketball
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i will start this exercises from tomorrow regularly and seriously..but can we get ankle weights in market? if so where can we buy them?
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hey, thanks for the post!
as you mentioned at the beginning this exercise will stretch your limbs, but it will also make your knee thicker; does that mean I’ll end up with huge knees?
sorry for the silly question
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Hey uh im 14 and im 5′5, my dad is 5′6 and the men on that side of the family are around tht height they are scottish.My mum is barely 5′1 but the men on her side of the family are all around 5′10 they are chinese. im wondering how tall i will grow and if i can benefeit form your exercises at this age?
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Hi matthew…am shidan 22 years..n am 1m67. Can my leg grow taller? how many inches can i get? n what should i do?
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Is this recommended for kids? Any dangers if kids do try this?
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iam 23 years old but my bones are 90% fused
will hgh help me???????????
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plzzzzzzzzzzzzzzzzzzzzzz answer me?????????
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Hi Matthew, that’s a great guide!
I’m 23 and my height’s 176cm but the thing is my lower body is way too short compared to my upper body making me look very disproportional. So which exercises should I do to grow longer lower legs? If I use the ankle weights won’t that make my thighs grow longer too? I have very short lower legs compared to the rest of my body and I mainly just want them to grow longer. Are there any ways to just grow longer lower legs?
Thanks in advance!
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Nevermind, I just read some more on other sites and found out that exercising(jogging with ankleweights, for example) and using ankleweights to stretch is most certainly going to lengthen your lower legs/shinbones, NOT your thighs, which is perfect for me!
Google around and you’ll find your answers!
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hi i am a girl :D i am 15 & 5′7″.5 i REALLY want to have longer legs.
mine are i think average. but i want to make them longer will this work? please i am totally desprate :[[
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Matthew Michaels Reply:
October 18th, 2008 at 8:22 am
yes you can specifically grow your legs by only performing leg exercises without doing the spinal ones.
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M Reply:
October 18th, 2008 at 8:24 am
really? how would i do that? :D
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Matthew Michaels Reply:
October 18th, 2008 at 9:25 am
go to the main part of this article: http://triponic.com/guidestuto.....ete-guide/ and scroll down to the general exercises and the knee exercises (which are the ones on this page) ;)
thank you so much :D
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yo im 15 and like 5′5 and a half is it okay if i do these exercises
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AND BTW IM ONLY DOING THE GENERAL STRETCHIN AND THE SPINE STRETCHES SO PLZ RESPOND BACK AS SOON AS YOU CAN , I AM TURNIN 16 IN DECEMBER, I WANT TO KNOW IF I START DOING THESE EXERCISES NOW WILL IT AFFECT HOW I GROW LATER ON IN LIFE, FOR EXAMPLE IF I GROW 2 INCHES NOW WILL I GET ANY TALLER LATER IN ON IN LIFE?
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Matthew Michaels Reply:
October 26th, 2008 at 8:12 am
please do not use caps, I believe doing these exercises won’t affect your growth in a bad way…your body is pre programmed to grow a certain extent based on your genes ect… so growing a bit now with these exercises should be your last growth spur although some have said after doing the exercises and growing a bit they had another natural growth spur later on (men don’t full grow till their 25).
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Matthew, how long did it take for you to gain some height. You said 1.5 inches or so right? How old were you when you did these exercises? I’ve been cycling with an elevated seat for about 2months now, only 20 minutes a day. Should I increase it? Thanks. This site is very helpful!
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Matthew Michaels Reply:
October 27th, 2008 at 7:12 am
I started doing the exercises when I was 17-18, I know it could of been a natural growth spur but it’s better to believe I did it on my own.Theres many people out there that have grown even in their mid 20’s (after you reach a certain age its better to concentrate on spinal exercises) but for these changes to take effect permanently you must be consistent and do them for 9-12 months as the body takes time to ‘lock’ in the new height and if you quit as soon as you grow a little you will loose all your gained height almost immediately.
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you can grow 2 inches in 4 months from Micro Fracture and Ankle Weights Technique?
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Matthew Michaels Reply:
October 29th, 2008 at 6:53 am
Nope..I haven’t personally tried any micro fractures but from what i’ve heard by the many that have it takes quite some time to work.
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hey
im 16 and im only 5,2
and i want to grow 3 inches in my legs.
is this possible by doing your technique?
and i dont really understand what to do
is it ok to be doing this at 16?
and how long untill i can see results?
thanx reply asap
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if you read the whole guide slowly and carefully it will answer all your questions, results take about a year or so working everyday, your still in the right age to do the knee exercises, swim ect… and aslong as you get a good nights sleep you should be fine.
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thanx,
ive read all through the site and it dosnt show exercises to do for the ankle weights…
so is it possible for me to grow 3 inches in my legs only, if i do the exercises more then twice a day will it decrease the time??
and by doing the ankle weights only and the exercises and hanging will it maby make me smaller??
thanx
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Matthew Michaels Reply:
November 2nd, 2008 at 7:33 am
ankle weights isn’t an exercise, if you look at the picture kindly donated by one of the ankle weight method users, you will see you only need to sit on the edge of your bed and leave your legs hanging while the ankle weights pull them down for a few hours a night or if possible sleep like that. I really doubt its possible to grow 3 inches from legs alone, most likely two but you never know.
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but what are the exercises to do before the ankle weights to help streach your legs?
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“BUT our process is to do an extreme leg workout for 15 minutes everyday where you jump, sprint, jog and stomp your feet as much as you can creating small micro fractures in the bone”
thats what it says in the guide, basically do any exercises that you think will put a strain on the knees or create ‘microfractures’ by stomping your feet, jumping or sprinting at a real fast pace for a 15 min period at least.
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k thnax, sorry for all the questions!
do you think that if i do all the streachers in the morning and hang upside down for 15 mins, then at night do a 30 min leg workout then ankle weights for 2 hours i would be able to grow 3 inches in my legs?????
in a short time????????
please wb asap
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It’s okay, thats what I’m here for :).
Every persons body is different (based on ethnic background, bone structure ect)…some people need to work out more in the gym to develop muscle, in the same way, some people need to do more to grow while others have it easier so I can’t really predict how successful your growth will be.One thing I can tell you is that it won’t be fast, most people dont notice any growth for the first three months or more then it gradually builds up.
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ohhkk thanx :)
if i just do the knee exercises and the ankle weights and streaching and hanging can this stunt my growth at all or stop me from growing at all because thats what im warried about:(
thanxx
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Matthew Michaels Reply:
November 3rd, 2008 at 3:53 pm
nope, the only thing I’ve heard that could possibly stunt your growth is putting weight on yourself (inwards) as opposed to ankle weights that pull weight from you (outwards)…but somehow, you don’t strike me as the type of girl who does 200 pound squat lifting gym exercises :p
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okk thanx lol no i dont,
so lifting weights and doing push ups and sit ups isnt a good idea?
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actually doing sit ups is a great idea cause it stretches the spine..some people even do inverted sit ups (hanging with the inversion bots) while holding weights in their hands or using a weight vest, push ups I would say no and weight lighting is a definitely no no unless it’s something really light to stay toned (2-4 pounds).
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I’m trying the micro fractures with ankle weights every night. I’m am hopeing to grow 5 inches in 7 months. I’ll let you know how my progress goes.
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Matthew Michaels Reply:
November 7th, 2008 at 6:36 am
Those are some high hopes but not impossible ;), thank you for helping the community by reporting your results =)
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hey
i wrote to you before about growing 3 inches in my legs.
would you recomend to do all the streachers in the morning.
And then the jumping sprinting stomp feet and ankle weights for 2 hours and hanging at night time.
is a nother good exercise skipping with ankle weights???
thanxxx
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Matthew Michaels Reply:
November 10th, 2008 at 6:13 am
Yes I would :), I think I mentioned in the guide the best way is to break it down into different times of the day so it’s more doable, doing all the exercises in one go will burn you out quick.The ankle weights jumping sounds like a terrific idea…it’s all about using your imagination, in this guide I give you the foundation and some examples but its up to you to mix it up and find your methods and exercises to keep it interest like your planning to do.
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i just confused..pls answer me ok??..so my question is..it said that u need to do some extreme leg work out immediately after u do ankle weight exercise..but then it said that after finish ankle weight exercise..we cant even stand up and just go to sleep coz if we stand up it may compress the cartilage that has been stretched out..so why they told earlier that we need to do some extreme leg work out right after we finish this ankle weight exercise..?? so could u please make me understand from a to z..the correct process to do this ankle weight exercise?? plz..
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Matthew Michaels Reply:
November 15th, 2008 at 6:46 am
I think if you read it again, it says you must do all the workout BEFORE strapping on the ankle weights :).
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owhh..thanks matthew..i really appreciate that..its my fault coz i didnt read it well..haha..so mathew..1 more thing..i know that u cant give me a really proper answer or an exact answer but at least i need ur opinion AND SUGGESTION bout my situation..im really worried so at least u could help..here we go..im male..only 5′3″..thatS why im worried..and im 21 years old..haa..PITY ME..i found that my body part are longer than my legs part..so could u please suggest me any proper exercise to get a long legs..?? i mean could u pls tell me from a to z how to do a proper exercise to have a long legs other than this ankle weight EXERCISE..and what is the correct time to do it..?? what should i eat every day..?? STUFF LIKE THAT..PLS GIVE ME A SPESIFIC CORRECT ROUTINE FOR 21 YEARS OLD MALE TO GROW TALLER..and do u think i still can grow if i do exercise constantly..?? FYI i start bout 2 months ago..ITS KINDA A POSITIVE PROGRESSION BUT NOT ENOUGH…THATS WHY I NEED TO KNOW BOUT A PROPER ROUTINE AND EXERCISE..i grew from 158cm to 160cm(about 5′3″) ..BUT THATS NOT ENOUGH..DO U THINK I STILL CAN GROW TO 5′5″ WHEN I REACH 22 YEARS OLD, NEXT YEAR JULY?? IF I DO ANY CORRECT EXERCISE/ROUTINE THAT U WILL SUGGEST ME(HOPE U WILL),DO U THINK I STILL CAN GROW TO 5′5″ NEXT YEAR?? PLZ..PLZ..ANSWER ME..U ARE MY ONLY HOPE..I REALLY APPRECIATE IT.THANKS.
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Matthew Michaels Reply:
November 18th, 2008 at 6:52 am
Hey Mohd,
If you grew a couple cm’s a few months ago I’m guessing your bones haven’t fused yet unless of course you grew from the spine, someone emailed me saying they went to a chiropractor or someone that was specialized in bones and they did an x ray scan to find out if her bones indeed had fused, I believe you could try that as well, if they haven’t fused, they will give you some hormones that might help along with the exercises. The diet should be as I suggested in the main part of the tutorial, lots of protein, meats, calcium and vitamin d….the more calcium and vitamin d the better considering your age, as for exercises you could try apart from ankle weights which seems to be the most effective, I’d say do the raised bicycle seat or inverted hanging (this one is harder than ankle weights but puts more weight one your bone stretching).Hope that all helps, good luck ;)
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thanks for ur advice mathew..really appreciate it..thanks for concern..i’ll follow all ur advices..5′ 5″ is enough for me since im asian..so could we do ankle weight exercise while we sitting..?? i mean without lay down as long as our feet dont touch the floor..while watching tv for example..does it work?? so if im fused..i should focus more on spinal exercises??
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Matthew Michaels Reply:
November 21st, 2008 at 6:29 am
yes, sitting down is also a great way to do the ankle weight if you find a high enough chair, a man reported he took his ankle weights to work and put it on them (had a desk job), if your extremity joints are fused I do suggest concentrating more on spine BUT in theory, ankle weight method has worked on people that well in there 30’s and supposedly fused as it doesnt use so much the growth hormone but the bone recuperation/healing your body has…thats where the micro fractures come into play.
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mohd nazry Reply:
November 22nd, 2008 at 1:28 pm
really?? owh..means it is a good news for me..?? kind of a hope i guess..hehe..i already do this ankle weight exercise as u suggest for two days now..i also take calcium,vitamin d2,multivitamin supplement..i eat well also now..actually i was a smoker but i already quit for bout 8 months..i feel great now and will tell u about the result from this exercise..from time to time and i promise if this exercise works for me..i will never stop encourage ppl to grow taller!! =)..actuallly if i work really hard and never give up..can i see the result in 4 months?? at least a change..
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Matthew Michaels Reply:
November 23rd, 2008 at 6:20 am
I think so…4 months should be enough to see something change if you do all exercises including the stretchings, and even if you dont see the results by then, dont give up…all this good nutrition and exercises will do wonders for your health :). Congrats on not smoking anymore :D, it’s a filthy bad habit :p
mohd nazry Reply:
November 23rd, 2008 at 11:58 am
yeah..everyone here..dont not smoke..it makes u shorter..!! i can see it in myself..i’ve got 4 brothers..3 of them including me are smokers..i mean me not nymore now..u see only one of my bro dont smoke..and he is the tallest in my family..bout 5′9″..others bout 5′6″,5′7″ AND IM THE SHORTEST..haha..among them i used to be the heaviest smoker..so can u all see that..its never too late to quit..nway matthew,is it enough if i just used 2.5lbs for each leg?? does it also work on us..??
2.5 lbs should be enough to get you started, but as you go by you should build it up to about 20 lbs per leg or more :), I’ve heard of some using 35 pounds per leg :S but of course it depends on your bone structure and how much you can cope with…nothing uncomfortable.
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jackie Reply:
December 1st, 2008 at 12:35 pm
hello mathew..some quuestion here..im male…5′7″ and 22 years old..i need ur opinion since u seems experienced alot..hope we can help each other..so i do kicking exercise in the morning about 10 minutes..i front kick (like people use in karate) about 2 minutes then i rest 2 minutes then start back..something like that along with general stretch,a lil bit of yoga(for beginners)..total time in the morning maybe half an hour for exercise..in the evning also half an hour..in the evening i hanging my hand at a bar..down and up bout 10 minutes,spinal exercise and jogging..at nite i do ankle weight technique where i dangling my legs at the edge of the bed..each legs about 3/4 kg..i do that for an hour..i also take supplement like calcium pills,multivitamin..eat less carbo..so my quest is..do u think it is enough for me to do all this..i mean if i could do all this consistanly in a year like i do all this 6 days in a week..do u think its is possible for me to gain 3 inches at my age?? one year after today do u think i have a chance to be at least 5′9″ OR BETTER 5′10″ ?? as i know dis exercise dont need any hormone growth fluid to come down or what ever to make it complete rite?? it just like u force the bone/cartilage rite??
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Matthew Michaels Reply:
December 1st, 2008 at 5:23 pm
wow thats quie a lot to add to your workout routine, I really don’t know you but it would take quite the athlete not to mention spare time to be able to do that and keep it up for a whole year but I believe if you at your age do all that for a year I think you could most likely reach your 5′9 goal at least, even 5′10 if your lucky, it depends in your bodies ability to generate fluids and and cartilage but I’d say, yes you have a fair chance at succeeding ;).
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thanks for giving me such hope..but this exercise got nothing to do with our growth hormone rite if at this age..do u think i still can produce growth hormone at dis age?? at this age,its more on how we force our legs cartilage by stretch them ..am i rite??
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Matthew Michaels Reply:
December 4th, 2008 at 6:24 am
yeah your right about forcing your cartilage but also as I said, your bodies ability to heal is what will get you there, you can work out all you want but if your body isn’t able to heal the cartilage or increase your spinal fluid then its pointless, thats why you need lots of sleep/rest as well and a balanced diet along with your routine.
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HI GUYS CAN ANY ONE POST THERE RESULTS IF THEY HAVE GROWEN ATOLL, I SEE SO MANY QUESTIONS BUT NO RESULTS POSTED.THANX GUYS
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Matthew Michaels Reply:
December 7th, 2008 at 8:53 am
Check this forum for success stories based on these techniques:
http://giantscientific.com/hei.....um.php?f=1
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Can i do this exercising continuously even if i’ve already gained a few inches from this? Will i still get some gain if i do this over and over? coz micro fracture can be created anytime even if u’re an adult ,if my body has a good healing ability can i still grow taller and taller by doing this? Just a little bit will do.
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Matthew Michaels Reply:
December 8th, 2008 at 7:10 am
yes…actually it’s necessary that you continue doing the exercises well after having gained height…the exercise routine helps stabilize what you have already growed, MANY people have stopped after seeing grow changes and lost all their new height almost immediately.Continue the exercises for at least a year after seeing some changes.
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hey! i started on the micro fractuer and ankle weights workout on monday but now today my knees are beginning to hurt. does that mean im growing? and how shall i sleep in bed it bothers me to sleep without a pillow. thanx:smile
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Matthew Michaels Reply:
December 11th, 2008 at 7:24 am
I dont think it means your growing, it just means your doing the exercises right and your muscles are sore.
If you you have to sleep with a pillow you’re going to have to sleep on your back always…and to counter balance the head pillow (creates an arch in your back) you have to put a pillow under your knees as well.
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oh yea n wen r the next chapters to the guide? can u mail them to me? thanx 4 ur time
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Matthew Michaels Reply:
December 11th, 2008 at 7:25 am
There is no more chapters to this guide, these exercises are the basic ones that have worked for many if you follow them right and don’t give up a few months in.
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hye,im ashraff,im 21 years old.im asian..male and 5′4″.my question is i stop growing naturally maybe when i was 20 years old.that time i didnt really care bout my height.then recently i found that actually im am a lil bit short compare to most of my friends.most of them are bout 5′5″,5′6″,5′7″(asian standard).so now after i stop growing naturally,can i grow taller again by doing this ankle weight exercise along with other exercises like general stretching and kicking?? is it possible for me to grow 2 more inches in just 8 months if i doing all these exercise constantly everyday?? like i do my own schedule..one more thing..if i do this ankle weight exercise on a chair or desk,let say the desk is about 2 metres from my bed..after i finish my ankle weight exercise at the desk,i cant walk to my bed rite since it will compress all the cartilage that has been stretched out..so what should i do to go to my bed from that desk after i finish?? should i crawl or do what ever as long as i dont stand up?? i cant do this exercise at my bed because my bed are not high enough and nothing i can do to fix my bed..so thats why i do this at my desk..i know all this are too long and too much to answer but i really hope u will answer all my questions..thanks and i really appreciate everything.
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Matthew Michaels Reply:
December 13th, 2008 at 7:33 am
Hey Ashraff,
lets see, as I have answered before these exercises work on most ages as they dont require you to use any natural growth, yes you can grow taller from those ankle weights kicking and all the exercises but I cant really tell you how much taller as thats based on your metabolism and many physical qualities of body flexibility ect…(which asians seem to have so that could help you).To get to your bed avoid standing up..get a chair with wheels and push yourself there? hang some ropes from the roof and swing your way to your bed hahah idk, just anything that wont recompress your knees :).2 inches in 8 months is a bit steep of an ask but it is possible…as I said it depends on how serious you take it all, good diet, sleep and the main thing which is your bodies ability to generate cartridge and spinal fluid.
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ashraff Reply:
December 14th, 2008 at 1:25 pm
owh..thanks..now after i do this ankle weight exercise i feel pain at my joint and cartilage..sometimes in the morning after 8 hours of sleep i still feel the pain..does it mean i do this exercise correctly or it pointless?? coz this exercise depends on how fast we can heal the pain after we rest rite?? do u think i also need to take sodium free glucosamine& chondroitin supplements along with calsium pills and multivitamin??
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ashraff Reply:
December 17th, 2008 at 12:54 pm
haha..so i think i wanna follow u..what supplement u do take other than calsium pills and multivitamin?? so matthew..i do dis exercise at my desk.i dont do it in my bed coz it is not suitable.that bed is not high enough.in order to make sure i dont compress my knee after i finish,slowly i creep from that desk to my bed.is that ok?? another question..is it allowed to move my legs,u know sometimes we might change our sleep positions during our bed time rite.so if i move around my legs in my bed after i’ve done this technique,will it also affect the effectiveness and the result of my exercise?? before this i just think that its ok to do anything with my legs after i finish as long as dont stand up and compress my legs using my upper part body..help me out ok my bestest instructor..long live matthew!! =)
Matthew Michaels Reply:
December 18th, 2008 at 7:09 am
Hey ashraff, had to delete my other comment cause you cant reply to a reply lol, Stick with all the supplements I listed in the article and you’ll be fine.
Crawling on the ground is an option but isnt advised as you do put some pressure on the knees, I would say you should get a chair with wheels and roll yourself to bed :p, or hang some ropes from the roof and swing your way like tarzan, idk :S.
Moving your legs…you are allowed but I think the best idea is to put a pillow under your knees and sleep on your back all night as it will straighten your spine at the same time of preventing you to twist and turn.
Hope that helps,
hi I have been researching about these exercises everywhere and I was asking where to buy ankle weights and majority of the people answered that I shouldn’t buy it cuz it may damage my ankle and cause me injury when I get older..? I tried to sound reasonable with them but they said our height is determined by our gene passed on from our parent so hanging your leg with the ankle weight don’t necessarily work. I was so pumped and excited to try this out, now i’m just in total shock…What exactly are the side effects of using this ankle weights equipement? I seriously want to try it though!
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To be honest I haven’t really had many people give bad feedback or side effects of using the ankle weights, it cant really damage or weaken a bone…the only downside that I’ve heard of would be a guy who reported a 3 inch growth but his ankles seemed skinnier and out of propotion with the bones above and below his knee.
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matthew u said that u’ve grown 1.5 inches from this, i just wana know how long did it take for u to grow this 1.5 inc? Would this exercise strengthen or weaken our legs and ankle?
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Matthew Michaels Reply:
December 15th, 2008 at 7:08 am
It depends on your method of choice…swimming for example proves to be effective for some and only has a positive strengthening outcome…cycling is the same, yoga stretches helps flexibility and I believe that even though ankle weights report longer ankles than usual, they are the most effective and I believe restrengthen the bone as cartridge is being healed OVER cartridge (double layers).
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Hello Matthew,
I have a few questions…first of all, I am a college student so living in the dorm makes it harder to do the hanging/hanging upside down as well as some of the exercises. If you were me, (female, 19) how would you modify the workouts?
Also, i’m just curious, what are your credentials as far as this informational site goes?
I recently bought something online for $50, today actually,and then I found this site..and it’s basically the same thing! :p (my luck!)
If you could let me know that would be great..thank you so much!
-runnerchick
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lol well first of all…I’m not charging anything at all…so you havent got anything to loose, second, this article dates back quite some time now, many companies have copied the information I provided here and created Pay Ebooks and video tutorials which I have no control of.
What credentials can I give you? considering I’m providing theories and exercises that are not medically proven at all yet seem to work from all the feedback we have receive, I guess I cant guarantee or show you my virtual Degree as a Growthimus Maximus PhD :p.
Female modifications…theres not really much you can change, perhaps do stomping aerobics for the microfracture workouts?, hanging would be the best option though and if you can fit standing up in your room, surely you can fit up sidown…the problem most encounter is finding a way to hang, usually I would say you could go do the hanging at your local gym or the alternative is purchasing one of the amazon products…inversion table for example is pretty compact and allows you a full hanging workout, or try one of those doorframe pull up bars =)
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i see..i cant reply to a reply huh..let see..easy to say,after i finish THIS ankle weight exercise,its better to minimize my feet movement huh?? for example in my situation..i need to find a smart way to get to my bed..how about creep with my buttock from that desk to a lower chair beside that desk..then from that chair to the floor then to my bed?? like in sitting position on the floor i push my body with my hands,followed with my legs..in this movement i dont really move my legs..just let them straight..i move using my hands while sitting..u know what im trying to say..i move to my bed like a snake,like worms but slowly in sitting position?? is that ok?? sorry for troubling u a lot matthew but if i grow taller with ur help,i’ll remember forever..is there any other exercise that works as same as this exercise that u would suggest me?? i mean same effective as this ankle weight exercise..u see..im interested to do this exercise but its not suitable to do in my fucking room..i cant find anywhere else ..what a shit low bed!!
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Hi mat i wanted to ask im 21 im not 100% sure if ive stopped growing as I have not had an x-ray to see if my bones have fused,therefore i was wondering if i do the micro fracture method will this harden my bones of the knee and leg and make my natural growth stop, as the bones have become hard.
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Matthew Michaels Reply:
December 20th, 2008 at 7:16 am
micro fractures tend to occur in the ankles and near the knees, I dont think by making the bones thicker you’d stop natural growth cause it would have to actually fuse the knee area to do that but I havent had anyone give me feedback so I’m only guessing here, your better of asking an expert about it.
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hye matt..i wrote to u once..finally i hv my own good bed..yahoo..!! my momma bought a new bed for me..that bed is high enuff so no need to crawl nymore..haha..matt,is peanut butter is also a good food to grow taller?? u see,i really loves peanut butter..i eat it almost every day..about one of the article that u posted here,the gurl who named amanda..who grew 3 inches in a year after puberty,who wanted to be a flight attendant..she’s ur frenzz?? could u pls tell me a lil bit bout her routine and what kind of exercise she do?? maybe by knowing that,it can give me some idea and inspiration..
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Matthew Michaels Reply:
December 27th, 2008 at 6:35 am
haha cool man, peanut butter aye? it’s high in protein but also fats, you’ll burn most of the fats off if you do a strong routine so yeah it might help.
The girls routine? she was a swimmer…she did all the general stretching exercises, some raised seat cycling, I think ankle weights for a few month and finally just went with swimming, you cant tell for certain which one worked but one of them did, I suggest you try them all and stick to the method you feel comfortable with.
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i see..so i guess i need to put sprinting and fast jogging in my routine at dis moment..maybe in evening.. since i dont hv any stationer bicycle yet..so does sprinting works as same as high seat cycling?? matt,is it true that we need to do all this routine for entire life to make sure that we wont shrink again and back to our starting height because i read somewhere that they said what we do now are just to stretch our bones..like we force them after they reached their maximum level of growth(puberty).. thats different compare to natural growth process rite..?? some said to me if i do the general stretches when i was 14,what i’ll get will stay permanent eventhough i stop my workout after i get what i want but now im already 21..so could u xplain that?? do i hv to work out so hard for my entire life to maintain what i will get??
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Matthew Michaels Reply:
December 29th, 2008 at 7:39 am
Raised seat cycling makes you stretch out your bones downwards why sprinting is actually compressing them but causing micro fractures (thats the theory….some deny it saying the fractures would be to small to cause any growth).YOu dont have to do it fore your entire life…at least with the leg exercises, do them for a year or two and by then all the height you gain will be retained, same for the spine height though its still not proven how long it will last and could gradually shrink back down to your normal height in 10 yrs as gravity and age come in to play, you can start again once that happens if your up for it. :p
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Matthew, I was wondering how much you have grown in total now from this? And anybody elses personal experiences from doing this? How much have you grown in how long?
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Matthew Michaels Reply:
December 31st, 2008 at 7:19 am
My results are biased since I’m the author of the article I could say anything…read through the comments and theres already a few reported success stories, or find a link to a forum I dropped in where you’ll find a ton more success reports based on these techniques.
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Alright, the article says that you should add the ankle weights and go 2 sleep immediatley after you pound down on your legs.
When I start my process, I will be damaging my legs at the gym. If I drive back home and take a shower once I get home…will that be too late for me to apply the ankle weights????
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Matthew Michaels Reply:
January 1st, 2009 at 8:52 am
damage your legs haha, so nicely put…the best results have come to those who damage their legs at home and then put the ankle weights on immediately.
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Can I carry out this process 6 days a week for 1 month and have an 1/2 inch of permenant height????
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Matthew Michaels Reply:
January 1st, 2009 at 8:53 am
read comments….I’m not a fortune teller…theirs many variables like age, genes, ethnic background, parents height, nutrition, weather ect…
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Hey M.M.
I was wondering how many months or years the micro-fracture technique would work before I stop seeing results… I’m 16 and extremely short ,5.1′…
My friends say I look like a model , except for my height and it just makes me mad. Plz help
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Matthew Michaels Reply:
January 5th, 2009 at 7:57 am
Cant predict the future man…to many variables to consider to know how long it would take…months but most likely a year or two.
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mathew,something i wanna ask bout hangin at d bar execise..which one more effective whether to hang at the bar and stay still there just like that for few seconds/minutes then turn down and repeat or hangin up and down from that bar for bout 10 times period..thanks.
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Matthew Michaels Reply:
January 5th, 2009 at 7:59 am
It’s something I cant really say…you know the mission you want to accomplish is to stretch out the spine so hanging there I dont think would be as effective as lets say swinging a bit as your twisting the spine while it stretches, but idk if doing 10 second intervals of hanging then coming down will be as effective.
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hey, i would be delighted if you could answer my question. I did weight lifting from the age of 15 to 16, and im 16 now, if i do the excercises, will i still be able to grow? Please reply soon!!
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Matthew Michaels Reply:
January 6th, 2009 at 8:27 am
I can only see why weight lifting would stunt your growth a bit but I cannot see how it should influence future growth unless you continue doing it.
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Hey Matt do you know what is the best way to heal those micro fractures effectively? Do we need to consume calcium and protein while doing this exercise so it can heal faster and make the healed bone stronger?
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Matthew Michaels Reply:
January 8th, 2009 at 7:32 am
Calcium and protein doesnt digest immediately,
as I wrote the in main part of this article, you should consume a set amount of calcium (dont want to overdo it as it can cause liver problems) and protein from mainly meats. :)
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matt..i know u are not a fortune teller but at least through experiences that u heard,learn and saw from many peeps..if i do general stretching only for bout 40 minutes in the morning and another 40 minutes in evening through out a year,would that be enough to get my dream height..?? i mean 2 inches taller..im male and already 21 years old..im not lazy..its not i purposely dont want to do that ankle weight technique but really busy nowdays and my boss really dont give me any chance to exercise..most of my time is at work and i cant bring my equiptment to my office..i wanna exercise to grow taller but situation alwiz stop me..i feel tension and stress and hopeless..
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Matthew Michaels Reply:
January 9th, 2009 at 8:45 am
I just find it hard to give definite answers as if it doesnt happen for some reason they’ll come blaming me for it saying “but you said…”.I think with your age and the amount of exercise you plan to invest in it you should be able to grow 1.5 inches at least, supposing of course exterior influences like your bodies metabolism dont stop you. Do remember that you cant feel stress or tension when doing this stuff…all those emotions clutter your brain and make it worry not allowing it to fully relax and stimulate the respective glands that are used in these height exercises.
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Matt, i just wondering if we really gained about 2 inches in the legs or spine for few months already would it shrunk back after jumping vigorously? Just worry about the stability of the gain because i used to jump a lot since i am basketball player.
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Matthew Michaels Reply:
January 12th, 2009 at 8:23 am
While doing the stretching I believe the spine becomes flexible and bounces with you while jumping but once you stop with stretching then you could loose some of the height as the spine becomes stiffer.
I wouldnt worry about knee growth though as its bone and you cant compress or loose any height there :p
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matt,as i read the comment above..that victor said that he afraid he will loose everything that he has gained because he jumps alot ..that mean knee growth are better than spinal area growth?? matt,i also hanging at a bar with ankle weight strap to my legs..2.5kg for 1 leg..is that better than if we dont strap anything??
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Matthew Michaels Reply:
January 14th, 2009 at 7:23 am
Yes knee growth is believed to be better as spinal fluids can be compressed over time but bone always remains solid though knee growth is much more difficult than spine.
Strapping additional weight to your legs is good as it pulls you more down and stretches your spine, do it gradually though by adding little bits of more weight each time.
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hi michael, what routine can i maintain to enable me to do both the spinal exercises and the knee exercises at the same time, is this advisable,eg if i do spinal in the morning and the knee at night, or is this actually not good and void all the efforts, please reply and im sorry if its already been asked. thanx
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Matthew Michaels Reply:
January 15th, 2009 at 8:03 am
Doing both exercises at a time is perfectly fine, as long as you don’t over do them you should be able to do some stretching and spinals in the morning and knees at night…actually that would be advisable as it would double your chances.
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Matt thanks for the previous replies, i am wondering about whether our arm can be lengthen by hanging or any other exercise? lol cuz i don’t want ended up having a shorter arm than the other proportion of the body.
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Matthew Michaels Reply:
January 16th, 2009 at 7:47 am
If you concentrate on leg exercises you’re body wont look so out of proportion as it would with spine stretching, I’ve thought about the arm thing and didnt come up with anything apart from maybe punching a bag to create microfractures and then hanging from a bar? lol idk
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matt,some quest here..if we do that ankle weight technique on a chair..in my case when we do this at office for example..is it still effective and worth do it at office for an hour than rest for bout 4 hours then after 4 hours we start to walk again..u know we cant just sit at office..the bos sometimes will call us and we need to walk to our meeting room..haha..so is that 4 hours enough for resting time..i mean we just sit after we do this exercise just for 4 hours then start to walk again..is that still ok or i need more?? u know i get enough sleep at nite..bout 8 hours.. just i thought it would be better for me if i can do this exercise at office also..
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One more quest..my bro also interested to do this exercise and wanna gain some height but he already 25..he’s not that short..5′7″..ok for an asian but he wants to have a sexy legs..haha..he wanted to hv a longer legs..so before he start,do u think he still hv the possiblity to gain his height..especially on legs area through this exercise?? no side effect for someone who already stop growing rite?? me is different coz i think im still growing at the age of 21..i got one inch after 4 months..great!! but not in my legs..so both my bro n me wanna grow longer our legs!! help us master!!
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Matthew Michaels Reply:
January 20th, 2009 at 7:22 am
hehe, okay first of all…I think the 4 hour sessions at your office chair should be okay to do as an extra stretching method but eventually your going to have to get up and that would compress the little you have stretched out (supposing you have stretched something since you dont mention doing a microfrature exercises before sitting at the desk with the ankle weights), so yeah do them but maybe do a small microfracture/ankleweight session before bed too.
As for your bro, idk if ankle weights would be that effective for him…he still could grow as his scratching the limit but for an adult person spine height is what usually works better so he can give it a try and I wish him best of luck with his sexy legs ;)
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thanks matt for ur answer..appreciate that..so it mean we can do all exercises to gain some height from our spine almost at any age coz our spine area still can grow till we are old?? no specific period of growth huh?? matt..what is the difference between microfracture technique and the ankle weight technique..??i thought they just same..does microfracture mean that some sort of exercise like kicking and we purposely fracture a lil bit for example our knees area from that kicking exercise?? is like we hear that ‘pop’ sound came out from our knees when we stretch them..is that microfracture??
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Matthew Michaels Reply:
January 24th, 2009 at 7:37 am
havent you noticed the older some people get, the shorter they become as their spine compresses? Your spine wont be able to regenerate its fluids as quickly as you get older, so you cant really always grow from the spine…perhaps till your mid 30’s tops when your at your prime.
No…the popping sound is no a microfracture, the different between ankle weights and microfractures is that ankle weights usually work more effectively on people who are still able to grow naturally while microfractures/ankle weights are more for people already leaving the growth age so their bone wont really stretch out anymore…microfractures also make you do extra exercise which stimulate the growth gland in your brain.
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so what is the example of microfracture technique exercises?? one of them is dangling ur legs at the edge of the bed for 1 hours..something like that..?? one more..cycling actually is a specific exercise for grow longer our legs or spine height matt?? if cyling is a spesific exercise to get longer legs,then does it work as effective as microfracture technique exercise that u suggest above here?? i wanna do both but i just wanna know bout their effectiveness..
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Matthew Michaels Reply:
January 26th, 2009 at 9:51 am
dangling your legs does not cause microfractures…heavy impact exercises like skipping, intense running while stomping your feet as you step on the ground, even kick boxing.
Cycling is for leg height, it is successful for some and not so much for others, I say you try both and see which one you like the most or notice any changes with apart from the groin pain your going to get from the raised seat cycling :p
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Just a quick question.
In a hypothetical situation where someone has a certain level of insufficiency of calcium in their diet they would probably find it easier to create micro fractures.
Following this train of thought…
Do you think that there is a way to regulate calcium/vitamin intake so that bones/jones/cartilage etc, get “weaker” at some part of the day… say the morning? so that a person could create more substantial micro fractures?
and inversely increase intake of calcium/other vitamins in time for when you put on the ankle weights and allow the fractures to heal.
just a thought…
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Matthew Michaels Reply:
January 26th, 2009 at 9:54 am
Interesting idea…I like it :),
I think that although lowering your calcium intake to weaken the bone and have more successful microfratures would be a good idea, the body needs a set amount of calcium to heal back those microfractures in order to create some growth…so your best bet would be to find a specific level of calcium to intake thats below the recommended amount yet not to little as so the body can accustom to your new calcium dosages and make the most of the calcium you are providing it with =)
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Jon Reply:
January 26th, 2009 at 11:20 am
I was thinking along those lines as well.
I think it’s not a bad idea but it would be better if there was a way to figure out how fast that calcium is metabolized so you could follow a schedule maybe but.. guess that’s a bit of a stretch.
Thanks for all the hard work.
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Also, thank you for the guides they are very informative.
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matt..do u put some cobra exercise in ur routine?? u know what.. after 3 months doin it i feel pain in my beck..at my spine..especially when i want to bow down to take something..is that normal to feel that pain?? fyi recently i stretch harder..
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Matthew Michaels Reply:
February 1st, 2009 at 7:15 am
Yes it is normal to feel pain when bowing down…your body just isnt use to being so active and performing such stretching exercises.
The Cobra, I cant remember if it is in my tutorial but you can easily google The Cobra Stretch Yoga in google and find many examples of how its performed. :)
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where can i get these ankle thingys?
to boost it should i also drink some kind of protein drink? or like calcium pills?
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Matthew Michaels Reply:
February 1st, 2009 at 7:15 am
All your questions are answered in the main part of this tutorial…
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Hey Michael, mr growth expert, haha.(:
Anyway, here’s some questions, will really appreciate it if you answer.
I’m a 14 years old girl, but I’ve stop growing for a year now, being 14 and 5′1 1/2 is really depressing, I hit puberty at a VERY early age you see.
1: What exercise do you recommend?It doesn’t matter which part to help me grow, cause I just wanna be talller. But I’ll definitely avoid the ankle exercise – I’ve got enough calf muscles from soccer.
2: What time should I sleep? My parents keep telling me I should sleep early and ect. Myths has it that there are certain times to sleep that’ll cause your body to grow.
3: Does certain food cause your growth to stunt?Like Coffee?
4: Is it true that being overweight stunts your growth?I’m not overweight but I’ve been gaining weight recently.
5:Does milk help you to grow?
6:Will cycling, even without the stationary bike with a higher sit, cause you to grow?
7:Will I still grow since my height has been stagnent for a while now?
Sorry about the multiple questions, its just that I’m turning 15 soon and I heard that when you hit a certain age, you’ll stop growing.):
Oh, by-the-way, i think i hurt my back from the aecrobic routine.
serenitybliss´s last blog post..Stalkers Peeve.
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Matthew Michaels Reply:
February 4th, 2009 at 7:23 am
hehe hardly an expert but I’ll try my best :),
1. For girls usually I recommend to concentrate on stretching…its not physically straining and women seem quite more flexible than us guys in general so maybe do a few 30 min sessions a day, one in the morning and one at night, also try swimming or raised seat cycling (no crotch advantage) and they also dont require any tedious hard work.
2.Best times to sleep are the time its pitch black dark outside as its proven we rest more deeply in a dark environment…8 hours minimum so try sleeping from 10 pm to 6?
3.Some foods are thought to cause growth stunts like caffeine, alcohol,excessive carbs raise your general weight and might make gravity pull you down with that extra weight not allowing you to fully grow, also smoking is known to stunt but I guess its not a food.
4.Answered in the question above, but when I say overweight I’m talking about 80 pounds extra +.
5.Milk has calcium and calcium is what makes you grow so yes…but any dairy really, yogurt seems good too.
6.Was answered in the first question and I also mention it in the article.
7.I think you can still grow since most final growth spurs are far in between, it also will depend on your ethnic background like Asians stop growing sooner than say the Dutch which are the tallest and grow well into their 20’s.Also you mentioned hitting puberty young, women stop growing a few years after they have their first period.
If you hurt your back you should go see a doctor or a chiropractor (I suggest the chiro as you can also ask questions regarding your height and growth and even get scans to know if you can grow any further ;) ).
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Thanks for taking your time to answer my frivolous questions!
Ohhh man, i honestly hope I still can grow, couple more inches hormones!I’ll take what i can get.(:
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can u give me some of the examples to what extreme exercises to do before putting the ankle weights?thx thx thx!!!!!!
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Matthew Michaels Reply:
February 14th, 2009 at 6:55 am
Kick boxing, Jumping, Sprinting, Hardcore Soccer Even Skate boarding might work…anything that has a high impact on them.
Some suggested to actually create microfractures with a hammer haha but thats extreme and stupid.
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Ankle weights stretching the knee cartilage… Does that just make your knees longer or the thigh and calves?
Will supplements in combination with stretching of the legs increase growth in leg areas or more in torso area?
THANK YOU FOR YOUR INSIGHT
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Matthew Michaels Reply:
February 14th, 2009 at 6:53 am
ankle stretching makes the bone below the knee longer (Tibia)…now sometimes it affects the calves area, sometimes only the ankles and sometimes just right under the knee.
Stretching affects all areas of the body but usually has most success in the back and torso…but if you have any natural growth in you it might help stimulate some leg growth.
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just found ur page..and i got some quest..hope u will help me..and give some opinion
1) im male..21 years old and asian…5′5″..i wish i could grow a couple of inches and before i found ur page i already did some general stretching twice daily for about 4 months and i gained about nearly an inch from that..and i found my legs become longer but i still look short..i wanna more..so does it mean i still growing naturally since it came from my legs part??
2)some say im quite lucky coz im not 24 yet..i still can grow naturally and ankle weight exercises will help me to get what i want ..but some other say im lucky if im a dutch and they said asian ppl like me stops growing sooner than the dutch..so could u explain that??
3) what is the correct method to do this exercise?? is it like u do some extremely front kick for bout 20 minutes before u go to sleep and then immediately put some ankle weight than go to sleep just like that?? and early in the morning before we get out from the bed we do some general stretches for bout 15 minutes..do u think its a good method?? i mean is this a good routine u think??
i hope u will answer all this questions and hope we could discuss from time to time..btw thanks matt..see ya.
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Matthew Michaels Reply:
February 21st, 2009 at 7:17 am
1)It could mean your still growing naturally but you should make sure the height you gained is from your legs and not your back….would be a waste of time doing natural leg exercises if you cant grow anymore from there.
2)The dutch are known for being the tallest country in this planet…but that doesn’t mean its a mathematical science…I’m half dutch myself but never reached the average 6′4 height they have there simply because my dad was an average height so you could be an exception to asians and still be able to grow till 24 (25 is the average for all men to stop growing).
3)I think the routine you mentioned is fine…perhaps some stretching before the kicking may help too…inverted hanging is also an option but your method should work well.
Hope this help, Good look with it :)
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Matt, do our legs get weak after gaining couple of inches from there because there might be some unhealed microfracture hidden in our bone. Do you feel normal when jumping or doing some intensive exercise after having your legs 2inches longer?
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Matthew Michaels Reply:
February 23rd, 2009 at 7:20 am
It’s possible depending on your bone density that you may feel weak bones or at least that sensation, as it could also have to do with your muscles that are so sore they almost hurts to the bone.
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thanks matt for did reply..so if it wasnt came from my legs..if it came from my back,i should start doing this ankle weight exercises and hanging a lot(trunk growth)?? do u mean that this ankle exercises actually should be start after our legs cant grow any longer naturally??..by the way matt i wanna share something with u and other peep here..visit this site http://www.freewebs.com/supertaller/index.htm ..as i read it,they said that human can grow up to 4/5 inches until 40 if we keep stretching our body…they even give some example..maybe u wanna try their program?? its free and its natural..i hope we can discuss bout it after u check out that site.see ya.
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Matthew Michaels Reply:
February 24th, 2009 at 7:54 am
yes, if your height didnt come from your legs you should do some hanging exercises but also try the ankle weights as its possible you could gain some height in the future.
Thank you for sharing that link…I posted a similar stretching exercise link a few months ago in the comments and they are quite successful from what I hear, though not for everyone but the majority…Im not sure about the 4/5 inches till your 40 thing though, its possible in some people but wouldnt that mean all yogies (people who do yoga) would be 6′3 +?
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gee thz for your reply.now that i am concerned about is is there any proper posture for sleeping after the ankle weight exercise which might affect the result? for example sleeping on your back straight
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Matthew Michaels Reply:
February 24th, 2009 at 7:56 am
they say sleeping on your back is the best way to sleep cause it straightens out the back but its not true as we have that arch in our lower back…the proper way is sleep on your back BUT using a pillow under your knees to level out that curve/arch, try to leave the knees hanging downwards from the pillow though as we dont want them to have the strain of gravity if they aretitled a bit upwards over the pillow.
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Hey im 19 and 20 in june i do weights like biceps forarms shoulders and chest nd i ride 3 times a week for some cardio this is to gym and back.. i Hang from a bar for as long as possible i only started doing this 3 weeks ago but i been doing it a minut longer each time once a week ive only goten to 3 minutes so far no gloves or straps but my question is is there any chanse that the weights could compress my cartlage or will hanging help this or shouldnt i worry about this cause i wont grow any taller or will I
whats the best thing to do ?
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Matthew Michaels Reply:
February 27th, 2009 at 7:51 am
Its a problem many seem to have, I always suggest all and all to stop doing the heavy exercises at the gym but of course everyone has their own needs and likings, the good news is the weight lifting doesnt affect everyone equally and only some are the ones that suffer from the cartlage compressing, if your young which you are and have stopped all natural growth your body should be flexible enough to be able to go back to its natural height overnight, its more something that affects youngers who are still in their natural growth phases.
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after doing this exercise for a while,
does it make your knees look longer ?
and wouldn’t that look really weird??
and how long do you stay in the position each day?
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lara Reply:
February 27th, 2009 at 11:13 am
i am studying in a ballet school
and i am worried of that my knees are gonna go weird after i do this exercise for a while.
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after doing this exercise for a while,
does it make your knees look longer ?
and wouldn’t that look really weird??
how long do you stay in the position each day?
and i am studying in a ballet school
i am worried of that my knees are gonna go weird after i do this exercise for a while.
and i am scared that my school will kick me out after!
please reply me and thank you!!
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Matthew Michaels Reply:
February 28th, 2009 at 7:27 am
lol your knees wont look weird, they’ll probably look weirdest by the actual ballet than by these exercises, and I doubt they’d kick you out for having weird knees anyway…
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matt,i hope u could help me out..maybe it will take alil bit of ur time but at least i hope someone will concern and willing to help..i wish ppl could understand how sad i am now..being short eventhough my gen are not usually..my fault..recently i just found ur page ..but maybe its a little too late for me..here is my prob..im male..already 21 and a half years old..last year when i was bout 20 and a half..i measured myself..only 5′2″.. that time i just thought maybe i could grow more naturally eventhough i already 20 that time..so i did nothing..coz i thought everythings natural!! im silly..no exercises,no good diet.. even i smoke but not a heavy smoker.. that time i didnt know anything bout grow taller exercises,grow taller diet or correct sleeping habbit or what ever..no knowledge at all. i didnt even know when will a male stop growing that time..not like today..that time i hv no idea at all bout how to grow taller..that time,what i only think was maybe i could grow taller naturally just like that without push it hard with good exercises or good diet..but u know..i was wrong and i waste my time ..waste my period for growth!!..silly me..i feel sad all the time thinking about all this..times wait for no men..i feel hopeless now.. u know,i even live with a poor diet for a quite long time..especially in my teens..then one day..probably one year after i 1st measured my self.. one of my bro keep calling me shortie..he was just trying to joking around with me but i feel so small and feel like my confidence all gone..then i measure myself again bout 4 months ago..what i got is nothing’s change..after one year still 5′2″..yeah..u know,poor diet and no exercises and how on earth i will grow rite?? but all this are bcoz of my lack of knowledge in my teens on how to promoting growth…thats why i keep blaming myself and feel so stress..so after i measure myself for the 2nd time,after i found nothing’s change..eventhough maybe i already stop growing naturally..i started some general stretching exercises that i learn from my uncle who is concern bout me..and i stop smoking and live with a diet that could promoting growth..i exercise 20 minutes in the morning..20 minutes in the evening or nite..then after about a month i was happy coz after measure myself for the 3rd times,i found that im 2cm taller..so i became 159 1/2 cm..but the prob is now after i work hard and constantly for bout four or five months..nothing’s change..i only got that 2 cm from my early day workout and just that 2 cm till today..i still look short and nothing’s change after that..its like my last growth spur..i feel sad again..hopeless..even more stress..sometimes i measure myself i already turn 160cm after i stretch myself quite harder than usual ..but sometimes it back to 159 1/2 cm..so they are not permanent i guess..eventhough nothings change,i still exercise till today and still hope to be taller but i feel stress everyday thinking of my past..does it also effect my growth process?? so how to make them permanent..i mean my height and add at least 3 inches to my height eventhough i already stop growing naturally?? its ok if the process works unnaturally..as long as i could be taller..u know, i look better in the mirror as i can see there..if i can add 3/4 inches taller.. i look ok for an asian if im 3/4 inches taller..and it would give me that ‘confidence’ to face the world..so does ur exercise will help me?? i mean this ankle weight exercise..it also works after we stop growing rite?? no matter how suck we live our life in the past rite?? how bad our diet in the past rite?? as i read in ur articles..the maximum result we can get from the ankle weight exercise are bout 2 inches rite?? and as i read also that if we alwiz stretch our spine..like hanging..we will gain our height from our spine for bout 2.6 inches..so is it possible to gain 4 inches permanently if we do the spine and ankle exercises eventhough after we stop growing?? i know u cant give me the correct answer how tall will i get..but i just asking u ABOUt the possiblity..do u agree with me that the forcing exercise will increase our height 3/4 inches taller?? i just looking for some hope..and i believe many people here are also looking for it..we just want to be success..maybe nothing’s gonna change for me one year after today..but how bout in 2 or 3 years after this..i mean in a long period..any successful story??
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Matthew Michaels Reply:
March 1st, 2009 at 7:43 am
Hey man, thanks for reading the articles :),
Sad story to hear but I dont think its something you should stress out so much on, the trick to doing these exercises isn’t so much to do them like a mindless soldier just to complete the mission and not think about anything or do them in anger/stress your muscles will tense up your brain wont be able to concentrate properly, you breathing pattern slows down, none of it is good.
The first thing to realize about this whole height thing is that its not important…if you dont put too much hope into the outcome it will come…many people stress out about growing and measure themselves 5 times a day to see any changes, they see none and after a few months they give up and quit altogether.
If before starting the exercises you realize physical height does not determen the characters greatness of a person but a shallow superficial exterior, then you’ll start doing the exercises more out of joy :), lol plus theirs more advantages to being short than tall and unless you plan on playing basket or something, height is only good to give you a false feeling of power and a bigger ego when it does nothing but cost you more money in food, clothing, fall harder, tall people are known to die younger and some even say shorter people are smarter as blood flow reaches the brain easier (though this could be a myth as I assume their hearts are proportioned with their body to bump more blood).
So anyway, your diet and all your past history…yes they might of affected your height but its never to late to continue trying right? ankle weights have had quite a few success stories, some even up to 3 inches on their own and thats from a person in their 30’s with poor eating habits.Inverted hanging will also help you and of course the general stretching, now that you know proper diet and sleeping habits you are on your way to a better outcome, your already have 2 cms growth just with stretching so give the other stuff a try and see if your body is intrigued by the new exercises and gives you a few extra inches as the old exercises might have bored it and thats why you stopped growing after a few months :).
Best of luck man ;)
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i wanna ask that if i were to do extreme exercise for the ankle thing,could i go for a quick bath or something before putting on the wieghts? so that i will not smell going to bed(my mum is nagging)
and regarding the kicking with ankle weights, i still don’t quite get it what you mean by “kicking low to gravity.”could you elaborate?perhaps a pic may help.thx
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Matthew Michaels Reply:
March 4th, 2009 at 7:42 am
Yes man sure you can have a quick shower after the hardcore workout before putting on the ankle weights :) just keep jumping inside the shower hahaha, nah I think if you do it very quick its not a problem.
Kick low to gravity means as if you were to kick a soccer ball, dont have your leg fight against gravity upwards…instead kick downwards and stretching out your leg so gravity pulls your leg towards the ground and helps your stretch it out.
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hey man..ist me..wow..thanks for ur concern..i didnt expect that u will answer me eventhough i seem hopeless and i write a lot..haha..sorry..so what is the effective way for kicking exercises to do before ankle weight exercise?? i mean other than kicking to earth from back with ankle weight? does front kick works as good as kicking to earth exercise?? one more,could we do dis ankle technique without lying down on bed?? i mean while we sitting..then we just lying after finish it..is that ok??
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Matthew Michaels Reply:
March 7th, 2009 at 7:47 am
Anything that involves kicking or moving your legs to cause tension on your knees and ankles is good enough for the kicking exercises, theres not much of a technique…just quick a lot and the theoretical microfractures should appear.
And yes you may use the ankle weights while sitting, as long as your feet dont touch the ground you can do them anyway you want :).
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Hi Matthew, I just want to tell you how I’ve really been enjoying reading and re-reading your guide. There are other web pages online dedicated to stimulating the growth process (in terms of height) but yours, I must say, is the best and most comprehensive I’ve found so far. For quite a while I’ve toyed with my own theories on the subject but could only go so far in terms of envisioning a proactive “plan of attack”. Then I found your site, and you’ve filled in all the gaps nicely. I’m female, 30 and happily married, and undoubtedly ancient in comparison to many of the others who have commented here, but I have no doubt that some of the techniques you’ve outlined will enable me to recreate my body proportions to my personal liking. I’m a personal trainer and a natural bodybuilder, and I have great faith in what the human body can accomplish when given the proper stress, diet, and recuperation.
Just so you know, I have been five feet, four-and-a-half inches since puberty, and while I don’t mind my height per se I would prefer it if my legs were a bit longer to offset the proportions of my torso. So I have begun to do the microfracture/ankle weights exercises in conjunction with my regular weight-training, cardio, and stretching program (I train HEAVY during much of the year and will not change that–it’s my job and a big part of my life). However, despite the constant “compression” and my age, I have noticed that the marks on the walls I have made out of initial curiosity have been changing… despite the heavy weights, despite me being over 25, they are moving higher up the wall. Interesting, no?
So I just wanted to say thank you for outlining the “height” information for your internet audience in such a practical and easy-to-understand fashion. Also, I thought I might bring out that another supplement people might consider looking into to enhance their “gaining height” programs might be true bovine colostrum (and not Transitional Milk which is often simply sold as colostrum, which does not produce the same effects in the body), which contains a number of growth factors that stimulate the repair and growth of muscle, bone, and cartilage. There are one or two good companies out there that sell true colostrum and also ensure the care of the calves during the milking process, as in the calves get the colostrum they personally need before the surplus is harvested for human use. Personally, it’s been a boon to my bodybuilding progress and I think it is probably helping improve the efficacy of my “height exercises” I’m performing now, as well.
In any respect, thanks again for all of the info. All the best to you… NM
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Matthew Michaels Reply:
March 9th, 2009 at 7:20 am
Awww, it’s so great to hear positive success stories from people everyone once in a while :)….and even more so from ones that have done it beating the odd’s of age gender and lifestyle habits :D, persistence and commitment is they key and you have used them well =).
Thank you so much for sharing your results, and also recommending that great supplement I’m sure many of my readers will love trying out,
Wish you the best of luck in your body builder career =D
Matty
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Hey I’m 16 and I was wondering first if it’s safe to micro fracture at my age. I’m about 5′6 and I don’t think I’ll get much taller. I also wanted to know what are the exercises to microfracture your knees? Thank you
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Matthew Michaels Reply:
March 10th, 2009 at 7:12 am
I’m dont think microfractures are safe or healthy…it cant be healthy to do something that will damage you in order to hear, but I dont think it does any major noticeable harm that would affect you much…you might want to check out the comment below.
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Antonio Reply:
March 10th, 2009 at 7:41 am
Thank you for the reply it cleared things up much more, I’m about 140lbs and pretty athletic, I go to a gym almost daily. Do you have any tips on helping me grow? I was thinking hanging from a bar with about 35lbs attached for about 5-10 minutes a day, would that help? And should I try hanging in the morning or night or does it not matter? Thank you
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Matthew Michaels Reply:
March 11th, 2009 at 7:06 am
No problem, many people think I can give them individual tips based on their age, height or weight but I think theres no rule of thumb with this, you can only use what I give on this article and modify it a bit to your needs like if you do weight lifting do the hanging with ankkle weights as you said though I wouldnt be able to tell you the weight as you have to gradually build the weight up till it starts getting uncomfortable.
As for time of the day…I’d say night is better since the spine is compressed, but others think stretching and this type of exercise in the morning helps more cause your stretching out at the time your body is already stretched out to the max…
Hello again, Matthew.
Thank you for your kind well-wishes. I am posting here again because, after considering how this is a public site and my thoughts are available for anyone to read, I want to clarify a few things: I do not want some teenager going out and practically killing himself because I wrote what I did.
As an athlete, I am very in tune with my body and my personal abilities, and I am very accustomed to excessive physical stress. I also know when I am doing too much and will appropriately step back from my athletic demands, to allow myself to heal properly. Between my weight-training and my other routines, and these new “height” exercises, I put a lot of demand upon myself physically… Not everyone is able to do that. Also, there may come a time when I will stop these exercises: perhaps I will develop shin splints from all the stomping, or I may find that the ankle weights put too much stress on my knees for me to handle my weights safely for such exercises as the squat and deadlift. And perhaps what gains I make will end up not being permanent after all, who knows? It is all about listening to your body and seeing how IT chooses to move forward.
So while I have great faith in what the human body can achieve, even in areas such as capitalizing on your height, I also know that we are all simply HUMAN. Therefore, while I hope for the best for everyone here who is looking for that extra inch or two, I just want to tell them to be SMART and listen to what their body is telling them. And please do not necessarily hold me up as an example–I don’t want to feel responsible for anyone else if they look to me and end up hurting themselves, trying to copy me and my more advanced athletic lifestyle.
Thank you very much… NM
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matt..i’ve wrote to u once..im male n 22 years old..i would like to gaining some height from my spine..my target about 2 inches..could u plz suggest me some exercises other than inverted hanging and hanging at a bar or swimming.. i’ve tried them for 8 months but not a big change..now i wanna try something new..i also do general stretching everyday along with ankle weight for my legs..hope u can give me some exercise tips for the spine..almost forgot..i already grew about an inch from my spine during this six month..but recently when i measure myself,it shrink almost to its original posistion..mean that i only grew about 1 cm..so do u hv any tips to make them permanent..?? i’ll do anything..i’ll never give up..never stress eventhough they already shrink..i do it again until god bless me and give me my dream height!! thats why im here for..to make some effort..=) yeah i know its not forever if it comes from our spine especially after we stop growing..but at least something that will last for 10 years..
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Matthew Michaels Reply:
March 13th, 2009 at 7:29 am
Hey man,
Sorry to hear you height isn’t growing consistently anymore and it doesn’t last long either, perhaps you can try raised seat bike riding or find a different stretching routine…once the body adapts to your current routine it starts losing flexibility and as a whole year hasnt passed, the height hasnt become permanent or strong enough to hold itself in its place.
http://www.freewebs.com/supertaller/index.htm this site contains a few different exercises you can try and if you need extra help, someone made a forum community after I wrote this article which seems quite friend and offers peoples different methods:
http://giantscientific.com/
Good luck ;)
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What was your starting height Mathew , so basically how much have you grown since you started?
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Matthew Michaels Reply:
March 15th, 2009 at 7:46 am
I’ve been more of a coach for these methods than I would consider myself a user, I’m quite fine with my height and mostly started these experiments for friends and readers who were interested and started reporting success stories…so far the biggest I’ve heard was 4 inches,
though as you see above NM had pretty descent gains for her lifestyle and age.
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thanks matt for ur concern..i appreciate that..so is it true that some say to me when we do dis ankle weight exercise,we should reduce our calcium intake..since the theory is it easier to stretch our legs when they dont hv enough calcium.u know,weaker bones..then after we get our target height,thats the time when we need to give back our body a normal calcium intake,enough calcium intake..to make sure that what we had gain become permanent n our leg bones become strong.they also said,its hard to stretch a strong n healthy bones..thats why we need to reduce our calcium intake while we do dis exercise and give our body that enough calcium after get our target height..so any opinion bout this??
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Matthew Michaels Reply:
March 17th, 2009 at 6:33 am
I’ve heard similar theories and they all appear to have nothing wrong with them, but personally I thought since I’m fracturing a bone and want it to heal…I should take extra calcium so I have plenty of calcium to heal the microfracture, cause if your body lacks calcium, how will it fix whats damaged?
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hi, im 21 years old, and my height is 5′4 1/2. is there any possible to gain more inches in my age? i want to gain 2 more inch. can u pls help me?
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Matthew Michaels Reply:
March 17th, 2009 at 6:34 am
I dont answer these type of questions…this isnt scientific math nor am I a future teller to predict…all I can say is, its possible, everything is, 4 inches for a 40 year have happened, it all just depends on many factors.
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I have a big concern , you say that you should do like 15 mins of heavy stress on the legs then strap the ankle weights for an hour to two hours and then going straight to sleep w. I seem to get that only that i run about for about 60-65 mins a day(6-7 miles/daily/6 days a week) in the mornings. What can i do to still be sucessful with this?
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Matthew Michaels Reply:
March 20th, 2009 at 8:02 am
Mmm tricky, if you have a job that requires you to be behind a desk or not standing up for a few hours you can take your ankle weights there.
But best would be to do the 6 mile running at night pre-ankleweights time.
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well after my run i have 5 hours to spare so what do you recomend me do . Note that i have 5 hours to spare and i dont have to stand up for those 5 hours . Another concern , if at night i have some time ,can i do the ankle weight tecnique again ?
Say i dont have ankle weights what else can i use till i buy those weights.
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Matthew Michaels Reply:
March 21st, 2009 at 6:50 am
you can use an inversion table but I’m guessing you dont have that either.You can also use regular weightlifting weights padded with the right cushioning around your ankles…
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Hi Matt, I am a 16 year old male who is 5′ 8″ I have the torso of a 5′ 11″ When and if i do this program, i, of course hope to lengthen my legs so they are proportionant. but i have 2 questions. One is that i haven’t seen this technique anywhere else on the web, why is that? and two, is there a way to lengthen my arms as well because i don’t want to be 5′ 11″ with a 5′ 8″ wingspan
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Matthew Michaels Reply:
March 21st, 2009 at 6:52 am
1) The internet is full of pay methods to get money out of you and they have enough money to buy advertisements and make their “products” (that none work), known.
2)Not really sure what you can do about your arms, perhaps try the ankle weights routine on your arms? start punching stuff to get microfractures and then hold some weights for a few hours downwards…hahah
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joseph Reply:
March 23rd, 2009 at 12:51 am
hi again, on all the success stories that u’ve heard, did they all just attribute smaller than average wingspans and were cool with it? i know it sounds stupid, but it would be nice for u to look into a microfracture technique for ur arms. Couple more things, im bow legged, just like the guy below me, will this procedure make my bow leggedness worse?
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Matthew Michaels Reply:
March 23rd, 2009 at 6:58 am
I’ll see if I can find some volunteers to do some testing on arm microfractures, the bow legged thing I answered below but if it was mixed with ankle weights I dont think it would worsen it…if anything, the newly growing length plus the downwards streting would straighten them out a bit.
Hi Matt
Im 30 year male,Im very upset from my legs,it complicates my life,i can’t wear any jeans or shorts,not only they dont fit on my uper boddy “they look smaller than average” also they are bowed legs and thin.
I’m going to start your ankle weight recipe,high seat bicycle,yoga….
Do you think I can arrive to some result concerning the bowed legs??
thanks
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Matthew Michaels Reply:
March 23rd, 2009 at 6:57 am
In good to hear you’ll start on some of the routines :), I’ve never really had any experience with bowed legs but I imagine that like once the solidify the bones wont be able to be altered in position, though it works with teeth and braces so maybe make some type of leg brace?…not like Forrest Gump but if you strap them both together or something at night for long periods of time and gradually increase the tightness so the bows ‘()’ come closer to each other…it might be able to work, your better of asking a bone expert thought as I’m sure theres something.
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wow, i am so happy that you are actually trying to help me out with this. I greatly appreciate this very much. Anyhow, i have one more question, on the microfracture leg technique, since you hang the legs off the side of the bed i would guess that you only gain height in your shins, but is there any chance of gaining length in the thigh? Oh, i almost forgot, if i am able to give up some time, ill gladly be a volunteer and try and do some arm microfractures and give you updates through the entire time. I was researching arm lengthening, and i found this thing on yahoo answers that was an “ancient chinese secret” it seems very fishy but you might be interested in looking it up if you are going to start experimenting with arm lengthening
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Matthew Michaels Reply:
March 26th, 2009 at 7:38 am
heheh ancient chinese secret..if such a thing existed, chinese wouldn’t be short now would they? the secret would of spread…
I’ve never heard any feedback from thigh increasing as the only way to get that would be with an inversion table and the subjects who used it never measured their legs before starting their routine so they dont know if the height came from the thighs or shins :S, it will be great if you go in your own experiments, you’ll find it entertaining to make up your own routines and see what works and what doesnt :).
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Thanks for your response Matt.
Can I strap them as you said after finishing from ankle weights, or I have to keep them free?
does it have any effects on the micro fractures that’ll be create?
thanks again for your cooperation
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Matthew Michaels Reply:
March 26th, 2009 at 7:30 am
It might influence a bit your MF but I dont think much, if anything the extra straightening of the left would increase your height, and yes you can strap them after the ankle weights.
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matt..i know u are not a fortune teller,what i should do actually is not to ask u what will i get but at least u could answer this based on what u saw,u heard or u experienced..so..did anyone who did this ankle weight exercises told u that he/she manage to get 3 inches just from their legs part after 2/3 years of this exercise?? and still got healhty legs?? i just afraid about the consequences in the future after 2 years put something 20 kg from my legs every nite..i target to get 3 inches just from my legs and im 22 already..i did hear that some say that we only can get about 2 inches from our knees after dis exercise..thats maximum..some other say even up to 4 inches if we do it consistant and in a long period of time..which one is true based on fact n ur experience??
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Matthew Michaels Reply:
March 26th, 2009 at 7:27 am
It’s a common problem with everything and most people seem to have a different theory for anything, because everyones body and way of thinking is different this influences how and with what their bodies respond to…like diets, some work for some, some work for others but theres a stupid misconception that one diet works for everyone.
So yes it is possible to grow 3 inches from anjle weights alone but its rare and the guy who sent some pics after it had weird skilly ankles compared to his calves but that could of been his natural leg shape as I didn’t see any before pictures online height measurement pics.
And yes it might not be healthy to try and grow by using weights while you sleep but anything thats not natural wont be…if you try to increase your natural height it might weaken your bones a bit idk but I doubt its something that would make a huge difference.
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so on average how much do height do you gain a month from the ankle weights? HOw much height can i gain from the spine a month? Im 19 i would like to add 4 inches to my height overall. I read that by tapping your knees with a light wooden hammer while it is bent you can also gain height from that.
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Matthew Michaels Reply:
March 28th, 2009 at 7:24 am
I dont really know about the hammer thing and the amount of height you gain is very very different from person to person…you can gain upto 4 inches in a year or 1 cm.
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hey guys,,do u realize height is not that important compare to propotional body or dispropotional body?? let say someone who is 5′9″ but have longer upper body compare to his legs and someone who is only 5′7″ but got longer legs compare to his body..so in my opinion i prefer to be that 5′7″ guy..yes u are shorter than 5′9″ guy but u look just fine since ur body look propotional when u hv a longer legs..not a longer spine..anyone agree with me??
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matt..like i said above..i prefer to hv longer legs and im 22 years old..i hope at least i can get 2 inches from my legs..so hope u can give me some opinion n some work out routine..for your informationre,recently i didnt do any general stretches for spine..maybe i just hanging.. since i dont want to gain some height but look dispropotional..so i do all stretches just for my legs..is that ok?? and i also do ankle weight..u know,i hv bout 5 hours free time after noon n i also use that time to do ankle weight..i mean i do ankle weight when ever i hv free time..my day ankle weight is like this..i start around 1pm and i take it off about one hour later..n i lying down for bout 3 hours before i walk again in the evening..usually 6 pm..so do u think that will also help me along with my normal ankle weight routine at nite which i sleep around 7/8 hours after take it off..will my day ankle weight double my chance or it just waste my time if i cant heal?? u know..i found that after i fracturing myself,i heal faster..i didnt feel the pain after lying for 3 hours..tats why i double my ankle weight time..so what do u think?? what should i add n its ok rite if i just continue to do exercise only for my legs..my upper body quite fine..
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Matthew Michaels Reply:
March 31st, 2009 at 6:43 am
Hey….I think your right about the proportions thing when it comes to concentrating on specific areas of your upper or lower body to seem more symmetrical so good point :).
Doing the stretches only in your legs could possibly help you gain height just from there…your ankle weights routine seems okay though one hour isn’t enough so I’m glad your doing a double session, maybe add some other things like jumping or kickcking to increase the fractures…your routine sounds steady and if you do enough leg stretches (30-60 mins a day) Its quite realistic to expect some gains.
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I hate to bring bad news… but I have been going your height increase routines for the last 5 months.. and i have absolutely no results. i have gotten pain in my knees from the ankle weights i wore.. so i’m sorry but these things simply dont work and believe me… i have tried EVERYTHING!!
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Matthew Michaels Reply:
April 2nd, 2009 at 2:40 pm
I’m sorry to hear that but if it didn’t work for you it doesnt mean it hasn’t or wont work for anyone else…everyones body is different, you can read above some of the successful story comments and others of failure…this isnt an exact science for not every body is the same.
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Hi matt i need help deciding what kind of ankle weights i buy. Could you or someone let me know which ones are the best in terms of comfortable , reasonable price and quality. Oh as i mentioned before i run 6-8 miles daily , is this enough micro facture for me to not do any other stuff?
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Matthew Michaels Reply:
April 2nd, 2009 at 2:41 pm
The ones I link to in Amazon have been quite popular amongst the followers of these routines, I would suggest doing more than microfractures as your dont want to put all your eggs in one basket…
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Is it normal to get bruises on your legs from the Micro Fracture and Ankle Weights Technique?
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Matthew Michaels Reply:
April 3rd, 2009 at 6:46 am
depends on the type of bruises…and depends what your doing to get the microfractures, if your hitting your knees with sledge hammers then I’m going to say, yes it’s quite normal…
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I’m just doing stomping, or jumping off both feet and slamming them down. I think maby it’s just the shock of it is breaking blood vessels, my joints don’t hurt much at all, but my mucles do a bit. Bruises just look like ordinary bruises, nothing to odd looking about them.
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matt,thanks that u agree with me about the propotion of our body..n u said at least i hv to do 30-60 mins of legs exercises to get some height gain from there..u mean,is that also including ankle weight exercise in that 6o mins period?? or u mean 30-60 mins for legs kickng,jumping,stomping,fracturing and then ankle weight in different 60/180 mins period after that 30-60 mins kicking period??..one more thing..i saw some of d guys just give up after doing this 5 months..im not trying to show off but come on man..i grew 0.5 cm after 15 days of doing all this non stop consistanly..now i already grew one inch..2 cm from my spine..0.5 from my legs under my knees..and i believe that new 0.5 cm..it came from my legs!!..maybe some of us will grow 2 inches in just 4 months..mybe will take 3/4 years to get that 2 inches..be patient..i used to be some one who also expect to grow 2 inches in 4 months..and then i just cant get it..i accept it..but i didnt give up..in fact..i used to gain 1 full inches from my spine and they just shrink back to my starting height..i dont know why..maybe lack of calcium tat time..tat was 8 months ago before i recently found this web page..but also i didnt give up after that and keep do exercise n keep changin my routine….i know its possible to grow 4 inches in one year but maybe not for me..n it doesnt make me feel to giving up..not at all..it makes me wanna work harder..i believe some day i’ll get my dream height..thats life..is something happen while we get busy planning something else..im gonna do exercise till i become old n maybe till i die..i promise that to myself..come one man..every body here just dont give up..at least do this for 2 years n then see some result..if still dont work,dont give up..maybe try another exercises and keep searching for new techniques..better u do this ankle weight technique consistant(which seem t0 be the most effective technique i guess),,dont stop..even just one night..keep putting some new weight as long as it doesnt cause u serious injury..u know ur body more than i do..do it every night n dnt feel stress..do some routine that u feel comfort to do..not smething that u force urself to do everyday..that will make u crazy and stress..but remember work harder and harder everyday..push urself to the limits..just dont stress..believe that u will grow taller..if u gain and shrink..dont give up..do it again..i know how u guys feel..i taste it.just believe one thing..believe that maybe god just want to test us 1st..see how patient and determine we are..thats why maybe they shrink us back after we gain some height or no result at all after a quite long time..but believe me..if god’s willing,we will grow taller at any age..and keep exercise till u die..and dont tension bout it..take it as part of ur life..ur routine..not just routine for 4/5 months and expect some gain..but make it routine for life..do what ever as long as it can make u feel satisfied and relax..not tension.. many miracle things already happen in this world..just check out our nature..see how god set up the weather..how someone who got cancer then suddenly just heal from their diasease..stuff like that..so imposible is nothing..good luck fr u all and me also..=)
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Matthew Michaels Reply:
April 4th, 2009 at 7:17 am
30-60 minutes depends on the intensity of the workout…you could do 10-15 minutes of high intensity workout meaning sprinting and stomping (jumping, kicking) at the same time without barely taking a breath, but I think adding less intensity but more time helps you not only keep in shape and stimulate the growth gland with exercise but also doesn’t make you burn out quickly on the long run as you have seen many quit after some time.
Yes indeed… :), this whole thing is about patience and consistency but also luck in having a body that will help you in your goal of growth, your one of the lucky ones that has seen immediate results while others (the ones that have sticked to it) had to wait months or even years to see just a small gain.
Hahah I’m always happy when I see theres till people with hope and that like to encourage others =), Thanks a lot for giving those positive words to the others who are still striving with their workouts…I’m sure it means a lot to them in frustrating moments like these.
Best of luck with your routine man.
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i’ve found something new..u guys should search for it..www.easyheight.com..and spend ur time to read them..they talk a lot bout this technique..many succesful stories and many routine u guys could find there..
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matt..we should discuss bout the routine and the method rite.. stuff like that.. not how fast n how tall we would be..so let me ask u something bout raised seat cycling..could u pls tell me the correct way to do them since some say if u do it wrong u will not become taller..in fact become shorter like lance amstrong..after a long bike journey..in his bio i read from 5′10″ he became 5′9″1/2..something like tat..because he tend to move forward his upper body while cycling..i mean his spine not in a straight position….of coz u will get a skinny legs after cycling a lot since it will burn most of the fat around your legs area but is it true that if we do it wrong we will become shorter??
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Matthew Michaels Reply:
April 7th, 2009 at 7:01 am
The raised bike seat is quite simple…raise your seat until only your tippy toes manage to touch the pedals, Lance Amstrong loses height the same reason most people do…his on a bicycle for hours and even worse, in a ad position as his twisting and turning his waist with each pedal movement gravity pushes his spine downwards and compresses it.
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i hope u will answer all of my comment n my questions..i enjoy talk to u n u really a great person..sometimes i didnt get it ..i mean this technique..i found one story in one web page that got one man who put his ankle weight for 10-12 hours!! he already gained 2 inches in 5 months..mean he sleep all nite with that things..i cant get it coz if u stretch them for all night long..when will it be your recovery period?? its totally different from ur article here..but at this moment,i follow ur method ..u see,after we kicking,stomping we strap that things n hanging them like that for 0ne or 2 hours then take them off and sleep for 7/8 hours while he is different..lets check out his routine..he said he run for 6/7 miles at night before he go to sleep..during his run,sometimes he speeding..at top speed..then he jog back but he wont stop during that 7 miles of run..after that he do some kicking and run again for 10 minutes (top speed).. he then stop and immediately put some ankle weight..and sleep till morning with that things..and after wake up he didnt take them off n just sitting for 6 hours with that things..OMG..he’s like he’s got nothing else to do..like jobless person who only stay in the bed..he torture his legs..he said the more u feel the pain in ur bones means the more fracturing u already get..but he said if we just fracturing them but we dont stretch them after that..it meaningless..he said some ppl get wrong with this technique..they do kicking n running but they didnt realize that their routine before they put that things is not good enough to create some microfracture in the bones..thats why some of them not even see the result from this technique even after do it for long time..is it true?? n if we sleep all night long with that things,would that be ok?? coz we also need to recover the fracture after we strecth them rite.. or should i just put them let say for 2/3 hours and take them off and continue sleeping for 7/8 hours?? cz in my opinion,after stretching with ankle weight, we should rest our legs before we wake up..not we stretch them for all nite and we just wake up like that with that things still strap to our legs in the morning..it must be pain rite..
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Matthew Michaels Reply:
April 7th, 2009 at 7:07 am
Yes I have read about people using the microfracture technique for sometimes half of the day, it all really comes down to you will power and life style, if you can manage to sleep with ankle weights (most people cant) then you should give it a try…sometimes extreme goals call for extreme measures, I mentioned the healing process cause I thought it would be more healthy and better if you let your legs heal and rest after doing such workouts but many have reported the extreme ankle weighting thing to work as well as this method I wrote of above.
When trying to accomplish something, you should attempt anything and everything to see what works for you, every body is different so every way of approaching this should be different as well.
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first off let me say thank you for posting this page Matthew :D
but i have a few questions…
First off, i’m 5′10 even right now. 19, half dutch/half chinese. but i have VERY long thighs(like the length of someone who should easily be 6ft); i’ve measured my thighs next to some of my friends who are 6′, 6′1 lol. But my shins/calves are kinda short, not REALLY short, but deff. short in comparison to my thighs.
i’ve been doing the foam roller technique on my back b/c i do alot of running and my back kind of has a curve to it, not real bad but i think it noticeably takes away like an inch in my back. So b/c i do the foam roller technique for my back, and my bed is low off the ground(like 2feet), i was wondering if i could dangle my feet over the foam roller(which is like 3/4 inches thick) and then over my bed when/before i sleep… would that be high enough b/c i’m really only hanging my shins over the bed you know?
Also, i read that taking extra calcium is essential, obviously, but is taking Zinc important too?
thanks
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Matthew Michaels Reply:
April 8th, 2009 at 7:41 am
Hey,
lol sounds like the ankle weight technique is perfect for you then :), many people have similar problems of low beds (some even have japanese style ones), so most end up doing what you suggested, rolling up towels or cushions to put on the edge of the bed and later dangle the legs from on top of that.It’s fine to do it, just make sure your articular cartridge in the knee (the joint where the femur and the tibia meet) is the one in the air holding the weight of everything.
I’ve never been much of a fan of vitamins supplements as I believe most of your proper natural ones should be extracted from a healthy diet but I guess Zinc wouldn’t hurt.
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ok thanks
but b/c of this i feel a pull in my shins and knees is that natural?
Like my feet still get NUMB around the hour or so like you stated but my knees and shins feel a pull…
thanks again
*and i think the key to this is really just getting a REALLY good, strong hard workout on your legs that will “stimulate” your legs to grow; they will have to be hurting to know that the leg workout is good enough
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Matthew Michaels Reply:
April 9th, 2009 at 7:05 am
Yes it is natural…the reason of the stretching exercises is to create downwards pressure (pull sensation) in your legs. :)
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yeah..i prefer ur method..i sleep 3 hours with ankle weight..and then i take it off..and sleep back for 5 hours for healing time….is that ok?? i once try to put them all nite long but i cant stand it..really pain.and i cant sleep well..as we both know,well sleep are also important in growth rite??
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Matthew Michaels Reply:
April 9th, 2009 at 7:08 am
Indeed…sleep is very important in growth but usually its more inclined to the growth of people who are still under 25, after that I guess sleep doesnt really matter apart from helping you build energy for the next workout.Your method sounds fine to me..as long as your doing it with a decent weight (20-30 pounds per leg if you weight over 70 kilos/154 pounds) you’ll be okay :).
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Matthew please tell me how can i create micro fractures(the training) and if i feel something when i will have created them to stop
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Matthew Michaels Reply:
April 13th, 2009 at 7:42 am
Create the MF’s by any of the ways I previously mentioned (sprinting workouts, jumping, kicking) then stop after 15-20 minutes or more…there’s no way of knowing if they have been created or not cause its too little to feel anything.
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hey man sorry i have one more question…
It’s obvious that you/I need to get the essential vitamin and minerals, like through veggies and fruits and also the proper protein… so it’s obvious that i need a good, balanced healthy diet; which is what i always have done… and avoiding bad things like soda and beer is necessary too
*but when you did this did you like eat “more” to ensure growth in your knees or eat the same amount that you always had before doing this?
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Matthew Michaels Reply:
April 14th, 2009 at 6:51 am
The people who have used this usually started eating extra Calcium just in case that helps…we don’t know yet if the calcium affected their growth or it was all in the workout but in either of those cases, I’d suggested you take the extra intakes of milk/yogurt ect… to help you along.
as for the other question, Yes it is fine you do the fast jogging and running before putting the weights on…thats actually what I suggested in the article, your ball-kicking running style and stomping should be more than enough to get MF’s, I suggest you put more effort into the stomping while running as its what will have the biggest impact.
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matt..i wanna ask something bout the workout before put the ankle weight..is it ok to do fast jogging or running with ankle weight before sleep with them..?? u know i jump while i jogg..i stomp my feet with full wieght of my body..u see i run with ankle weight like im gonna kick a ball and when my feet come to the ground,i stomp them..is that enough to build micro fracture..??after some kicks..
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I’m about 140 pounds, and am using about 15 pounds on each leg, is this enough? Or should I bump up to 20+? Is more weight (within reason) more effective?
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Matthew Michaels Reply:
April 16th, 2009 at 7:07 am
They say more weight is better but some just believe in the consistency of it, maybe bump p the weights to 20 pounds wouldn’t hurt.
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I just turned 21 and I had a bone age x-ray about 1 month ago that stated I have a bone age of 18-19. I am 5′4″ on good day and my brother who is 19 is 5′9″.
Should I look into getting some type of hormone?
I bounce on my toes for about five minutes with 10 lbs ankle weights before I place 20 lbs on each leg and hang for 1.5 hours. I have done this for 5 nights a week for about 2.5 weeks. Haven’t seen a increase in height. What should I do?
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Matthew Michaels Reply:
April 17th, 2009 at 9:07 am
You have to ask the hormone supplements question to a specialist.
You have to do more than bouncing to create microfractures, and more than 1.5 hours with them.It takes a few months to notice any differences with ankle weights if any so I wouldnt worry if only a few weeks have passed.
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hey. i’m 15 but i’ve stopped growing for a while now. my sister and mom stopped growing around 14/15. we’re all 5′4. with extremely short legs and long torso. should i start with the ankle weights? or just do the stretches?
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Matthew Michaels Reply:
April 24th, 2009 at 6:38 am
your sister and mum are female…I’m guessing your a male, do stretches for now and wait some time to see what happens before trying anything else.
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Hi Matt, is it critical not to stand or walk after jogging or sprinting and putting ankle weight on? I mean the park that I used to jog is 15 minutes away from my house, so it really takes some time to walk back. Also, I sweat a lot after sprint or jogging, I feel like I need a shower before I sleep, or at least drink some water and go to the bath room. How do you manage not to walk or stand after those intense excercise? Also how long does it take for you to see result? Thanks.
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hey well im barbara and im 18 im 5ft 2 :( yes very short! hehe.how long do you think it would take me to grow if i follow the knee and back exercise for the 6 months and how tall could i get?would it be worth it?i cant swim so i cant do that exercice.after the 6 months if i stop doing it will i shrink or have any problems? i really hope you can help me thanks in advance
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Hi 1st of all i wanna thank you for helping out!!! i’m 18 years old and 5?1 tall but my bone age is 2 years older:( and just started doing the ankle weights not doing the stretches though can i grow up 2 or 3 inches?? Are the ankle weights safe or necessary to grow for women?
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Hi, thanks for the tips and… where can I get ankle weights? If it’s hard to get or expensive my parents probably wouldn’t go all the troubles to get it for me, can I use something else to replace it? Please reply as soon as possible as I want to start this AS SOON AS POSSIBLE! And again, Thanks!
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ankle weight technique is not an exercise..we just strap them to our ankle before we sleep..and sleep with them for few hours or maybe one whole nite..while micro fracture is like an additional to them..microfracture is an extremely leg work out exercise that we do before immadiately put that ankle weight and sleep with them..is it like that matt?? one more thing…do u agree that sprinting actually cant really create that microfracture..?? they even compress down our spine.. some say they just help us release our gh..nothing to do with micro fracture..some say kicking with ankle weight and free front kick for 30 minutes should be enough..so what do u think??
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Hey Matthew. I really appreciate the effort you put in into helping others gain height. You know alot about this subject and I am coming to you for some serious help. I am 18, male, 130lbs, and 5′5. I am the shortest kid in my class and this issue is eating at me everyday. I am bought how to grow taller e-books, grow taller 4 idiot, and looking into super-growth enhancer to grow taller. I have read many of the comments above and i know you can help me. I would forever be thankful if you could tell me what exactly i need to do. Whether i should buy super-growth, do the spinal stretches in grow taller for idiots, follow your ankle weight techniques, or all. PLease, i am going to attend cornell next year and i wanna have a new life than high school. PLEASE, whenever you have time, comment back. I will check everyday. thank you!
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I PLAY BASKETBALL. WILL THIS CARTLAGE STREACHING AFFECT MY JUMPING OR RUNNING NEGATIVLEY??
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is there any sleeping technique to prevent the cartilage to compress?e.g. if you fold your legs your cartilage may compress in one leg then the other one will continue to heal.
and another question when you wake up can you still do you daily sports?
will your knee hurt?
what are the disadvantages?
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Hi Mathhew M.,
I’m 16 and will be 17 in 3 months can I do these knee exercises? because I read on the other part of your site that girls stop growing when they are 18. SOOOO I was wondering if that meant my time was limited and I should hurry the heck up to do this.
-Alexis
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btw I do appreciate your replying to people. Matthew sounds like a very interesting person :)
(I talked about you in third person did you notice??) well not really 3rd person as I don’t think I am Matthew but w/e. I just liked how you described yourself. No, I do not think flattery will make you answer my question sooner, i genuinely think that and its not flattery my boy.
;)
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i am 16 and a half an im 5.5 and life sucks at this hight im made fun of by friends family classmates teachers and worst of all the ladys shuold i do this work out at my age and will this damage me at all? thank you
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Hi I had acl reconstruction surgery recently and i want to grow taller as I go through rehab, I can do almost all the stretches you listed in the yoga section, but what can I just do the hanging spine stretch and ankle weight sleep? I can’t do heavy leg workouts yet.
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gee thx dude for ur answr the other time.i am very pleased with all the helpful exercises.no i have another ques.i had been doing the ankle weight thingy for like about 4 months.but sadly i fell tat there’s still no result.let me tell you my schedule..
1.i will go and play basketball till afternoon 6.
2.rest and eat and bath.
3.strap on the wieghts.the time is bout7.45
4.i use my wheelchairs instead for convenience.i will go to sleep by 9-11.
so,is there any mistake? and when will be the best time ranges to strap on the weights after the exercises?
looking forward to ur reply
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Hi! im doing strches exercises twice a day for spine and legs. I wanna try this method with ankle weight but, i run after working out in the gym and than it takes me an hour to get home. Does it work if do it an hour later?? and what about sleeping with the weights on?
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can this do damage to your knee?
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hey matt…i have always wondered…by doing this…i know its a wierd thing to ask, but do some people get uneven knees after doing this, as in one leg is longer than the other, i know its a strange question…but that bothers me lol…but yee…im 5′3.5 tall, im male..im turnin 19 next month, and im about 70kg…my aim is to reach about 5′8 or 5′7 at least, my legs inseam is about 28 inches atm and i want it to reach at least 30- 32 somewhere, and i need your help, to know if its possible, im also doing back stretches atm, but i need a website where i can buy heavy ankleweights as well, but i need ur advice on what to do before i do this, and i want to know for how long can you do this, because iam desperate for a few more inches to make me feel a bit better, at the same time, im also wondering if my arms will look short to my body. i just need good advice on what to eat, as atm im pretty active, play football twice a week and also i was wondering, if skipping and then sleeping with the ankle weights is possible, as in sleep a whole 8-10 hours a night with the ankle weights or is da harmful or more effective, thank you id love to know what advice you can give me.
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Im 16 and my height is 5,6 could i still grow using this method
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oh and is it ok to use this method at age 16 1/2… my legs are really short and every mornig i stretch until i cant stretch them no more.. i think this will work because i notice someone broke their leg and ended up growing a lot
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hey matthew, i am turning 16 in september. im now 5foot 7, around 175cm. i do sports a lot, and my legs are really short and ugly. i m thinking doing your exercises, but you said that we shouldnt do it if we are under 18. and you suggested to do some stretches and hanging, can you please list some ways of effective stretching positions? and how much height do u think i will gain? thank you very much.
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iam 5 feets n 1 inch tall so how should i grow taller , does hanging helps to grow taller if yes so how many times a day i should hang if u have any suggestion so plz do tell me fromur friend
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Hi Matthew i have a different question is cyclin a good way of breaking knee carilage,
like cycling then hanging weights on legs?
and do i have to sleep to heal bones like if i do this technique more than once in a day(maybe twice)?
Thanks.
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hey… has this worked for anyone yet?
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Hi Matt! Thank you so much for posting this stuff!
But I was wondering, I’m only 15 and I wanted to make sure that the ankle weights work out with the microfractures were safe. Would you recommend them for people under 18? And if not, would doing only the spinal exercises help? Thanks so much!
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Hello Matthew.
I’m 23 years old and i would like to grow my legs a little bit more. I stopped growing when i was 21 (i’m female). This tequnique seems very interesting. You say that the ankle weights work out, can make my legs longer by 2 inces.Is that really true? Or it depends on the quality of the bone tissue e.t.c?
You say that the excersises must be done 6 days a week. Iffor any reason i miss a work out, will my prograss just slow down or there will be no progress at all?
Also, my sleeping habbits are a bit weird. Will less sleep hours have a negative effect on that technique?
Thanks a lot again!
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Sorry for the typos, i never check for mistakes what i write on posts.:)
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Hi..I am a male 5 9 in height and just turned 22.I want my legs to be a little taller.Can i start the knee weight exercises?and please let me know what weight should i start with and how do i get along increasing it with time.Also it would be so nice of you if you tell me a place where I could find these ankle weights for cheap since am a student..lol..
and you’re doing an excellent work:Working for otherskeep rocking!Hope to hear from you soon!
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heyy plzzz answer me am so desperate…..i did an x ray on my hand and the dr said that the age of my bones will not be able to grow anymore..i am 19 years old..so am asking if i made the stretches for 40 mins in the morning and the hanging for 30 minutes..does it work with me? and again i am asking about the ankle weight..is it still suitable for me? and i dont understand what the microfractures is..how to do it? also,,i am asking about the position of the sleep.. i understood that i should sleep on my back..but i like to sleep on a pillow..so what to do in this case?
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Hi Mathew,
thanks a lot for the info.
I am 27 ! 5″2. Still havent given up hopes :) . My legs are shorter.
What ankle weight i should start with? should i change from 10pounds to more later? in what time gap?
eagerly waiting for your response
thanks again,
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hi Matthew,
Will these knees excercises, especially the Micro Fracture and Ankle Weights Technique weaken your the strength of your knees since it’s strechthing it longer?
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hey matthew…
im 22yrs old and 5′6. u think i can gain 2 inches of permanent height in 2-3 months by doing all the above exercises?
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Hey matthew. I`m
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Sorry, I was meaning to say: I`m 14 yr old girl. Height = 5`6 but my legs are really short. I`m afraid I might stop growing soon. My mother is 5`8 and my dad is 6 feet. Will this ankle weight exercise really help me grow more though because I`m rather worried. If you`re stretching the knees like that, won`t that make you like unstable? Like you can`t walk properly cause your knees are stretched too much apart. I don`t know.
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Hey i have a question i am 5′7 and i am 19, i know this is not too short, but it isnt medium sized either, compared to most americans i;m shorter,=( i realluy dont feel comfortable, i have three questions do these exercises really work, and are they going to do me any good knowing that i am 19 also do you know anything about growingtaller4idiots.com, is a legit website?? or scamming??
thanks alot
smile
Oscar
Oscar chirinos´s last undefined ..If you register your site for free at
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I think what would be helpful to all of us here is somebody who actually increased their height using these methods. Anybody?
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Heyy
Where can you buy the foot weights from?
Also is there a certain age you ahve to be to do this?
Like is any age too young?
Thankyou
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I’ve been doin the ankle weight thing for a month now but i didn’t actually grow much. Do u hav 2 wait a while, like does it work after a couple months or so.And i really want longer legs but longer thighs too, do the ankle weights also work for thighs?
thx
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hey im 17 and im 5.6″ and half
and i need to grow an inch or 2 in about 10 month
WHAT CAN I DO?!?!?!?
is really important
what r the best things i can do to grow those extra inches in tht time?????
please and thank you
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Matt i have just read an article that talks about wearing ankle weight for too long would stretch out the achilles tendon therefore weaken the ankle? I know the most effective way to create microfracture is through jogging with ankle weight for an hour. Is my tendon going to get stronger or weaker? Is it possible to get my tendon strong again after gaining my height?
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Hey I don’t have a ankle weights so can I use something else? Pls ANSWER!!!!!!!!!!!!!!!!!!
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hi. if i cycle with a high seat for about 30 min per day, how long will it take for me to grow about 2 inches? and will my entire body grow or will it be just my legs?
Thanks so much
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hi is there anyone get tallet using ankle weights????
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hi….im 5′ 7″ and i seem to be short around 6′ giants…..is there anyway i can improve my height wit-out ankle weights?
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is this 10 lbs on each ankle or all together
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Hello Matthew,
I am a 19 year old girl and i am currently 5′3”. I have started doing the technique with the ankle weights. Here is my routine: 45 minutes jogging in an elliptical machine at the highest resistance level. Then, 15 minutes of jogging in place in my room with 5 lb ankle weights in each leg. After that, I strap 10 lb ankle weights in each leg and sit for 2 hours non-stop.
Do you think my routine will help me gain at least 2 inches? And do you think that the jogging in the elliptical machine will help create microfractures?
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is there any success story..plz answer
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hello there. i’m rejena and i’m 15 years old. i just want to ask if i still have a chance to grow? actually i kinda have short legs. it’s really not proportional to my body because i have a longer upper body compared to the lower body.how can i make my legs grow taller? pls help me. i’m really desperate. i get insecurities and it creeps me out.
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Priyanka Reply:
October 28th, 2009 at 6:11 am
Rejena, I am 21 and have been following this guide by Matthew from a month and 3 days and have already gained half a inch. Stretches, hanging and ankle weights are all I did and drank 2 glasses of milk everyday with a calcium supplement (500 mg) along with vit D. Good luck! :)
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Hi my legs are extremely short and i hate it i’m 17 and i am constantly depressed and self coutious about my legs i wont them to grow so badly! if this really does work then it will be like a mirical to me so plz tell me weather this will really work or not????
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Does playing rugby every Monday, Wednesday and Friday and swimming every Tuesday and Thursday help to grow tall?
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Edited: I’m 13, 149cm. I play rugby every Monday, Wednesday and Friday and swim every Tuesday and Thursday, does doing all this help to grow?
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I want to try this. Will wearing shoes with cushioning reduce the amount of microfractures when running, sprinting, jogging?
Also, im 16, and I’m a guy, and had early puberty at about 10 years old. I grew a lot at grade 6 and 7 and now I’m not growing anymore. I’m only 5′7″. Will this work?
Am I done growing?
Thanks.
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ok so does anyone even answer our questions? i rly wont to know if this works? also what if u don’t have ankle weights?
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and could these exercises effect us in any other way? like in a bad way? someone plz answer me?
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* ADVICE FOR HEIGHT
Good intake of calcium daily as found in various foodstuffs like tonned milk, banana, ragi, nachni, yogurt, my favourite nachos with cheese..
a best way i cud advice is to have milk shakes(chocolate, coffee flavoure) 2-3 times a day as an replacement for tea, coffee is a good alternative…
Good sleep aftr exercises helps ur bones to relax and expand.. Atlest 8hrs good sleep at night…
Remember food without exercises or exercises without food wont help you much.
Also there are genetics n familial relationships related to height.. i.e if either ur parents are short heighted or either ur brother , sister.. than there are little chances for increase in height…BUT keep a positive attitude follow the daily regimen of food n exercises.If you goin to gym regularly, i wud advice not to perform any weight lifting exercises… stritctly NO..
Herbal Solutions:
Being a medical student myself, the best advice i wud like to give is ” herbal remedies”
These herbal growth remedies are found to be the permanent cure of short height. The herbal product can be bought from http://www.growtallerhelp.net
The herbal product have a certain procedure for treating the short height. The herbs correct the chemical as well as hormonal imbalances which is the actual cause of the short height. These imbalances lead to the persistent short height and posture. The best thing about this product is that it is effective even after puberty.
i hope i have given the best advice to u… Hoping u mark this as best answer in the options given… take care frnd
Share the knowledge to othrs too if possible…
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wait so even if my Mom is really short and i take after her and i’m 17 and i’m only 5 ft can i still grow by doing these exercises or by those herbal things?
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hey, i am 18 and a half years old. my dad is 176 cm tall and my mum is 163 cm tall. i have a brother and he is 176 cm tall and he is 17. i am only 169 cm. i think that my legs are really short because my body is actaly pretty fine. what type of exercises should i do ? should i do them now or wait a few more months/years. Thank you very much :D
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Can teens use this micro fracture technique
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Im a 14 year old about to turn 15 in less than a month. Im a 5′9 basketball player and could use some extra height. Am i too young to do this or can i start now
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Hello Mat, I am a 23 year old guy. I am 5 feet 4 inches. I have been a smoker for 5 years, though I have quit it some time back.
I had a break-up recently – and the reasons were my being not financially too sound as she had expected and I am only an inch and a half taller to her.
I believe that I can get rich by my hard work, luck and strategies. Wish me all the best so that the exercises suggested by you help me grow taller in the coming year. Thanks a lot mate.
Any advices and suggestions welcome. What should I start on with?
I know we both do not deserve each other now – but I just want her to re-think, reflect and realise playing with my heart.
Cheers
-Don
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no one has confirmed that this method woks… i doubt it would do anything at all.
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I’m going to start this after my foot heals
I was on crunches for 3 weeks, afterwards i started walking again;
and then i realized that my left leg that was able foot during my crunch phase was longer than my right foot. It felt really uncomfortable.
alas my right foot wasn’t healed and now i’m promoted to the boot. expect to walk again in a month and a half. wish me luck ; )
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would jumping for 5 min. and running for 30 mins. before i put my ankle weights on do the job?
p.s. i’m on a bunk bed, when i wear the weights can i just let my feet dangle off the ground?
the picture says different…
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hey man
I saw about height process in site wanna know told about knocking the knees at specific points so as to gain height i m 22 5.35 n how can i gain totall from my spinal n legs.wanna be atleast 5.7
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Hi man
Wanted to know about the ankle wgts, can put them on after my leg lengthening exercises as i do them in the evening or b4 goin to bed. plz let me know .
i m 22 5.35
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umm im only 15 and I was wondering if I did this process now, would it cause more harm than good as i may not be fully developed and still growing? what age is best to start this?
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so as a 15 year old girl should I be using ankle weights? will they cause any damage or prevent natural growth?
should i do this along with the general exercises?
what stretches and how often?
sorry about all the questions…
thanx
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Hi, I am 15 years and 1 month old, I am 5′11 and 161 pounds (of muscle not fat). I’m curious of what I should do (as in, should I do stretches to get taller or just wait and let growth do it’s part). My dad is 6′2 and my mom is about 5′9. But on my mom’s side of the family, my grandfather is 6′3, one of my uncles is also 6′3 and my other uncle is about 6′1. But my great great grandfather was about 6′8. Also, on my dad’s side of the family, I have a 2nd cousin who is 6′6 and both my 2nd uncles on my dad’s side are 6′1. SO, my overall question is, how much more do you think I will grow? When do males usually stop growing? (and by the way I don’t know if this is useful to know but, I am very physically active – sprinting, tennis, and a lot of cardio).
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Hello methew,
I am 44 years old, do you think I still have a chance to add a few inches to my hieght ??
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hi i am going to try this out but i was wondering how do you sleep after you take the weights off. Do you keep your knees on the edge of the bed in the same position as you were when you had the weights on or can you sleep normally after? Thanks for the article by the way, I am hoping for an improvement in my height =]
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Im 16 , would the microfracture technique work on me
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thx for this technique i dont know what exactly is happening to me but its two week im doing all this with ankle weights and i have gain nearly two sm, i am very surprised and so happy im going to continiue this and looking forward with best results!!!!
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I AM 17 AND 5.5 SHUOLD I DO THIS NOW OR WAIT..
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I’m 5′0 and I’m asian, I am also 16 almost 17. Is there any possibility that I can grow in my legs and spine now?
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Hey matt, I posted something on the general stretching page, but I also had a question about this. There is one post wayy up there somewhere that says that the Ankle weight technique can cause an opposite effect on people younger than 17-18 and can actually damage your knees and stop growth altogether. This sort of freaked me out considering I’ve started doing this and some general stretches for several days now. Is this at all true? I’d appreciate a reply because I don’t want to be unsure whether I should do this or not. Also, since I don’t have real ankle weights, I just use a couple of heavy books stuffed inside a bag and sort of place them on top of my feet for about an hour after stomping around for a bit. Would this be acceptable? Thanks so much! :D
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Hi im 10 can i do this stretches :))
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hey i’m 6′1″ is there any way to stop growing i wish i was short like 5′5″ thanks
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This is all bullshyt did it done it it doesn’t work gravity always win in the long run no matter how much you stretch any part of your body..the only way to grow at least an inch is to workout your upperbody so that way your back muscles can support ur spine and extend it a bit longer but don’t expect 2 inches 1 inch is the most…if you look at body builders they have big upperbodies but small legs….so work out your back muscles…
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Hi:) I’m a woman and I’m 20 years old and only 5′3″. I have a question. Is this technique dangerous for knees? Is this enough to use this technique for 4 months and later stop? If I do it, can I lost height which I gained?
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Hey Everyone,
Great to see a forum that is not out-dated for once. I am 21 and 5 foot 7 in the morning and go down to about 5 foot 6 by the end of the night. I am still waiting for that growth spurt that will make me 5 foot 10 (lol, like that’ll ever happen). Anyways, I have developed a fairly solid routine for height gain which i will share with the rest of you now and will report back with my results.
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It involves the following materials:
1) 25 pound weight shoes (which I have constructed myself)- simply take 2 10 pound and 1 5 pound weight and superglued them to a pair of old running shoes. I tried using mighty putty at first but that didn’t work worth $#!T.
2) l-arginine/l-orthinine mixture powder: these amino acids are said to increase HGH production which is essential to growing, however; HGH can be increased naturally through rigarous exercise (like biking or running for 30 minutes MINIMUM or more). So this is more to supplement the intense exercises which I am undertaking.
3) Diet and Lifestyle: I started this routine on Sunday (March 7th) and have stopped eating any foods with high glucose fructose as that releases insulin which naturally decreases HGH produced naturally by the body, and have also stopped smoking marijuana as SMOKING anything in general will decrease bone density and is detremental to overall health; however, my brother who is 5″11 smokes weed and cigarettes like no other and has been since the age of 14, so this is more of a personal choice rather than a factor of success; but I would recommend not smoking during the routine as it may have different effects on different people.
4) patience and persistance: THE MOST IMPORTANT THING. before starting the routine, one must accept that there is a very small chance of success, however staying positive and persistant will be the largest factor for success, YOU MUST NOT GIVE UP. Another important thing to note is to NOT measure yourself everyday; once a month is even pushing it, you should try to only measure yourself when you’ve completely gotten tired of doing the routine as only then will you know whether it has worked and whether it is worthwhile to keep going.
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AND finally.. the routine, just wanted to space it out a bit for everyone.
SUNDAY: go to the gym and exercise using weight machines and rowing, very low intensity and only 1 repetition of each machine.
What I like to call COMPONENT HG, stads for height gain. I moderately stretch for 15 minutes prior to running for 45 minutes… you will need to run with ankle weights as without them microfractures will not be created and therefore it is useless. I then put on the weight shoes and and dangle my legs as much as possible off the ground. My next step is to take the l-arg/l-orth (only about 3g’s at first, but will increase this but the body needs to get used to it first or it will just be flushed from your system)and then straight into the bath where my leg muslces and bones have a chance to relax and expand slightly due to the temperature. I then go IMMEDIATELY to bed with doing as little walking as possible and rest for a MINIMUM of eight hours without a pillow, this will stretch the spine if lying flat and neck extended.
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I will do this 3 times a week at first in order to adjust my body to the IMMENSE stretching and force that will be exerted upon it, the key is to start small and work your way up; that being said, dont expect any icnrease until you have worked your way up.. over half the battle is to prepare your body for the physical strss it is being put under (THIS ROUTINE IS UNNATURAL AND IS A WAY OF FORCING THE HUMAN BODY TO GROW, IT WILL CAUSE SEVERE LEG DISCOMFORT AND PAIN) you may even feel shorter after performing it in the short run as it will cause your postur to suffer a bit from the pain of walking but over time you will become stronger and legs will adapt to the pressure. Well guys, I hope this provides a rough guideline of what you need to do to increase your height… This is my second day of the regiment and I was foolish enough to measure myself in the morning, OBVOUSLY NOTHNIG, the process is similar to watching a plant grow over a summer, you wont notice anything unless you leave it alone and come back 2 months later kinda thing.. daily measuring will only discourage so stay positive and avoid looking at those benchmarks I know that all of you have in which you compare your height, YOU WILL EITHER NOTICE BIG TIME, OR NOTHING AT ALL… I will report back to you guys weekly (not with results) but with any changes I make to the routine, any problems I encounter, and to answer questions on this rather bizarre technique.
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Hi Mat,
I am a 30 year old guy. I recently just learned about all this stuff regarding height increase by stretching exercises. I have read that due to my age, its possible for me to gain a few inches through the lengthening of my spine. After reading your advice, it would sound logical for me to increase the length of my legs may be an inch or so throgh these exercises. I have only just begun with the spine exerices and I am confident that I can obtain good results in this matter. Do you think it is still possible for me to increse the length of my legs also considering my age?
Tanks a lot and regards,
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hi one question does this grows knee cartilage or the leg bones itself
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You are my inspiration. Will this work just as much on girls? I mean, maybe for guys its 1 inch but for girls its o.5 inch in the same amount of time. and will I really grow that much in such a short time??? I wanna grow 2 inches, not too much to ask I guess? Hehe
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Are you still checking this forum??
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I would like to ask about the microfracture ankle weights thing.
The gym where I can get the 15 minutes of cardio required for it is located at least an hour from where I live and I usually walk back there. It said to use the ankle weights “immediately” however. How immediately do I have to put them on because it might take me 1 hour and 30 minutes to go back home and apply the ankle weights.
Also I do not have a bed, I sleep on a flat mattress. But I do have a chair. Do I have to be lying down for it to come into effect or can’t I just sit on the chair, strap on the ankle weights and let them hang?
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Hello,
This sounds promising… I’m fourteen and 5′8″… I really want to be 5′10″ or 11″. I was wondering for this to occur… do you need a proper diet? Thank you.
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HI- i’d like to try this, but are there any downsides, or bad side effects like arthritis or anything…?
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ADVICE FOR EVERYONE LOOKING TO INCREASE THEIR HEIGHTS.!!
Hi i am 21 6ft 1 inch, at the age of 19 i was only 5ft6 inch tall. But then i suddenly shot up. Taking into account both my parents are short! ALSO i did not take any herbal stuff. I did do regular stretches as well as most of the things mentioned in this article and go cycling. The most important they call me the sleeping beauty as i always went bed early at 9pm and got up at 6-7am and eat healthy, stay away from junk!
I have noticed people are trying to sell there own GROW-QUICK supplements
EG:
myhttp://www.growtallerhelp.net
DON’T PURCHASE ANY GROW-QUICK FAKE SHIT! I know people who had some really bad experience and most of all these don’t work! By time you’l know it you’l be skint!
Just Let your body grow the natural way!
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Hi Matthew,
thanks for your help on this topic
I’m 24 and 175cm and would really like to get my legs a bit longer, is it good enough if a do some running for about 50 minutes before i put on the ankeweights?
thnx
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im 18 and 1.64cm (a bit less than 5 ft 5), I am planning on starting these excercises 2 months from now when I get my own dorm room in college. I havent grown for a full year and a month so I decided its time to give this a shot. I am determined to do spine stretches 7 days a week and leg stretches 5 days a week for a full 6 months without exception, If i see results I will do it for a full year.
With that said, is 4+ inches a realistic expectation for a year of consistent growth routine?
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Hi Matthew, I’m 37 and I’ve been active all my life, I’ve done martial arts for years although I haven’t done i for 2 years now. I’m quite flexible all over my body. My 2 questions are……(q1) do you think I’m wasting my time at my age doing these exercises…..(q2) if I did do he exercises (if it wasn’t a waste of time) would my active lifesyle years before and being flexible help?
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are you guys sure about the 15 pounds ankle weights? cuz the most I can find in Big 5 is 5 pounds for each leg…
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There are so many postst! i tried to see if anyone posted their gains, can anyone actully say they’ve grown from this? Because i did it for i think a week, and i grew about .5 centimeters. but i stoped because i got shin splints or something like that. but i want to see if someone actully got an inch or 2 from this exercises.
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When it says to put 10 lb. weights on for the first few weeks, should you continue to increase the amount of weight put on your feet as the time increases?
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Hey there, can a 14 year old girl use ankle weights and inversion boots/table ?
I’m like 4′9. I seriously need to grow taller before it’s ‘too late’.
And are there any exercises to make my legs longer, not “look” longer.
please and thanks :)
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hi! all id like to know is if a routine based on 45-60 min a day of stretching and 60 min ankleweights sitting is a good routine. If its really possible to grow the legs after growth plates fused…
And do u think everyone will grow at least 1 inch, doing exercises consistantly for several months…
thanks!
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hey
i m 17 years old and im just 5′2 :( i m so sad for this
please help me…,are bones get fused in this age??please answer it on my email plz…
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someone answer me please. where exactly legs grow ankles, knees or the bone itself
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so i noticed you stopped even answering people after you got flooded with comments and pretty much all after 2009. But if there’s any chance you happen to look at this here’s the story: I’m female, 19 yrs old and when i was younger i took gymnastics for 6 years. I think all the tumbling and not eating properly(like most little kids don’t) could’ve stopped my growth. I’ve been 5′4 since i can remember. I am absolutely desperate to grow. please please PLEASE answer. thanx
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GUYS HES NOT GONNA REPLY TO YOUR COMMENTS! WE GOTTA HELP EACH OTHER OUT, SO IF THERES ANYONE THAT DID THIS AND ACTUALLY SEEN RESULTS THEN POST IT ON HERE THANKS
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can someone tell me what should I eat 2 grow taler. I Stretch my body every day in the morning. 2 moths it’s been & not seeing any results.
PLZ help me
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hi
im 18. coming 19 and im only 5′2i started exercising two days ago.
ive been doin sprints, joggings, cycling.
i also do sit ups in the morning.
i really need help.
should i do the ankle weight thing?
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shamps did you use ankle weights or just stretching?
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what is the maximum height you can increase by using this technique?
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hey I am 15 and I am 4′11 I really want to grow but I can’t do most of the spine and knee excersices because the equitment is not available to me. I was just wondering if I could grow just by doing the basic stetches .
how long would it take and how tall do you think i will grow by doing them
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Hey Mat does this method really work and is their any scientific proof to back it up
how much have you grown up to now using this technique.
I am 5′7 and I really wanna get to 5′10.
So I run a few laps in my backyard, I do some skipping and jump roping and put on ankle weights.
Can you give me a link to some actual real success stories using this
and can you tell me if this method really works or not and ur own personal gains from it
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u i dont have ankle weights so can i juss strap small heay bricks around my legs asankle weights
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sir. i am just 5′2 and 18 years old. does using walking excersise is ok? or stretching your legs then put some ankle weights?. also. i have a pair of 1 kilo ankle weghts. is it ok if i use those two? i dont have time to jog or to use jumping rope. thanks for your answer. :)
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can you also give me some examples of excersises that can cause micro fracture in bone? thanks.
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Awesome.Will try hopefully.
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I tried hanging my legs off the bed with 10lbs ankle weights strapped on my ankle and it worked. I feel increased a small inch in the first night.
My question is, If i do in fact gain 1,2 or maybe 3 inches from the stretching, ankle stretching, spine stretching and nutrition routine, will the rest of my body like feet, arms, and hands grow as well so my body looks proportionate?
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Dear Michael,
I am very confused. You say that teenagers shouldn’t do the ankle weights because they may stunt their growth, but then you go on to say that if you are too old the knee exercises probably won’t work anyway so they should focus on their spine. So WHEN or like at waht age is it appropriate to use the ankle weights method??
Right now I am 17 female 5′4.5 and I am pretty sure I’ve stopped growing. Would you reccomend the ankle weight method for me?? I’ve already been doing the one where you hang for your back but I don’t wanna be disproportionate. Please answer me. thanks!
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Hi. I’m 14 years old and I’m 5′5. I was wondering if I start doing these exercises at this age will I have a bigger chance of growing taller than someone who is in their 20’s?
If I do these exercises about 5 times a week for three months, how much do you think I can grow? How about if I do the exercises for 5 months, or even 10 months?
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hey thanks. but do u have to lay down while u have ur legs dangling on the edge of the bed or can u sit up while having it dangled as well? thank you
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Also is tghis bad for ur knees? Thank you!
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Are we allowed to walk after the 2nd and 3rd exercises? Or do we go straight to bed?
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Hey guys I have made my body leaner and more growth with this guide, i have recomended it to all my friends take a look: http://www.heightsecrets.com/guide.html
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my legs are very shorter then my spine. this has made me very short. my spine similar to 5.5 inch girls but legs are too short that my height 5.1 inch. now i’m 22 . please mail me. i’m dong cycling but how long , i have to do i don’t know.
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my dad is 6 feet and my mother 5.2.5
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hi Matthew
I have gone to many sites and read lots of suggestions.Iam really confused and I dont know which of them are the bests.plz tell me the best tips to follow.Iam from Iran.My Dad is 180 Cm tall and my mother is 154.and my fact height is 170 but I really want to grow.Can anybody help me ?plz tell me u r suggestion by sending it to my email:pouria_esf2009@yahoo.com
tnx
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