Can Exercise and Sleep Help Increase Height After Growth Plate Closure?

Growth plate, height

Hello Doctor: I am a 16-year-old male in the first year of high school, with a height of 166 cm.
A few days ago, I went to the hospital for a growth plate X-ray, and the doctor said that my growth plates have fused, and my bone age is 17 years.
Is there still a chance for me to grow taller by continuing to exercise (e.g., jumping rope) and going to bed early? Is it possible to gain 3 to 4 cm? My father's height is 168 cm and my mother's height is 149 cm.
Thank you, Doctor.

Jojo, 10~19 year old female. Ask Date: 2017/03/20

Dr. Shi Guozheng reply Orthopedics

Once the growth plates have fused, theoretically, one will no longer grow taller.
However, exercise can increase muscle strength, making one stronger and healthier.

Reply Date: 2017/03/20

More Info

When it comes to height growth, particularly after the growth plates have closed, the options for increasing height become quite limited. The growth plates, or epiphyseal plates, are areas of developing cartilage tissue located at the ends of long bones. During puberty, these plates are responsible for the increase in height. However, once they close, which typically occurs around the ages of 16 to 18 for males, the potential for further height increase is significantly reduced.

In your case, since your doctor has indicated that your growth plates have already fused and your bone age is assessed to be around 17 years, it is unlikely that you will experience a significant increase in height, even with consistent exercise and improved sleep habits. While exercise and sleep are crucial for overall health and can contribute to optimal growth during the developmental years, they cannot reverse the closure of growth plates.

Exercise: Engaging in regular physical activity, such as jumping rope or playing basketball, is beneficial for maintaining a healthy body and can improve posture, which may make you appear taller. Exercise also stimulates the release of growth hormone, which is essential for growth during the years when growth plates are still open. However, once the growth plates have closed, the impact of exercise on height is negligible.

Sleep: Sleep is another critical factor in growth and development. During deep sleep, the body releases growth hormone, which plays a role in growth and muscle development. While getting adequate sleep is essential for overall health and well-being, it will not increase your height if your growth plates have already fused.

Nutrition: A balanced diet rich in essential nutrients, including proteins, vitamins, and minerals, is vital for overall health and can support the body during its growth phase. However, once the growth plates are closed, nutritional intake will not contribute to height increase.

Genetics: It is essential to recognize that genetics plays a significant role in determining height. The heights of your parents (168 cm and 149 cm) suggest that your potential height may be limited by hereditary factors. While some individuals may experience slight increases in height due to factors like improved posture or spinal decompression, these changes are typically minimal.

In conclusion, while maintaining a healthy lifestyle through exercise, proper sleep, and balanced nutrition is crucial for overall health, it is important to have realistic expectations regarding height increase after the closure of growth plates. Given your current height of 166 cm and the information provided by your doctor, it is unlikely that you will reach a height of 170 cm or more. Instead, focus on maximizing your health and well-being, as these factors will serve you well in the long run.

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