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Exercises For The Knees To Grow Taller

How To Grow Taller Series
This post is part of the How To: Grow Taller, The Complete Guide article, please read the other two articles in the series General Stretching Exercises and Exercises For The Spine.


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.

How To Grow Taller Series
This post is part of the How To: Grow Taller, The Complete Guide article, please read the other two articles in the series General Stretching Exercises and Exercises For The Spine.


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