Can Hanging from a Bar Help Increase Height After Growth Plate Closure?

Growth plate fusion?

Hello, doctor.
I am a high school sophomore.
Recently, I had an X-ray of my growth plates, and the doctor said that my growth plates are almost fused, making it very difficult for me to grow taller.
However, if I do pull-ups every day and supplement with protein, is there still a chance for me to grow taller? I am currently 177 cm and hope to reach 180 cm (I want to do pull-ups because I saw Jordan's method for increasing height).

Ayeh, 10~19 year old female. Ask Date: 2020/04/02

Dr. Chen Yongxue reply Orthopedics

Hello, the timing of growth plate closure varies for each bone.
Generally, the bones related to height, primarily the femur and tibia in the lower limbs, have four growth plates.
In males, these growth plates typically close around the age of 18, while in females, they close around the age of 17.
This timing is discussed under the condition of normal nutritional and health status.
Thank you.

Reply Date: 2020/04/02

More Info

The question of whether hanging from a bar can help increase height after the growth plates have closed is a common concern among adolescents. As you mentioned, your doctor indicated that your growth plates are nearly fused, which typically signifies that your potential for further height increase is significantly limited.
To understand this better, it's essential to know how growth plates function. Growth plates, or epiphyseal plates, are areas of developing cartilage tissue located at the ends of long bones. During childhood and adolescence, these plates allow for the lengthening of bones, contributing to height growth. In males, these plates generally close around the age of 18 to 20, while in females, they typically close a bit earlier, around 16 to 18. Once these plates are closed, the bones can no longer grow in length, which means that significant increases in height are unlikely.

Now, regarding your question about hanging from a bar and protein supplementation: while these activities can have health benefits, they are unlikely to result in a meaningful increase in height once the growth plates are closed. Hanging from a bar can help improve posture and spinal alignment, which might make you appear taller, but it does not actually lengthen the bones. The idea that hanging can stretch the spine and lead to height increase is a misconception. The temporary increase in height that some people experience after hanging is due to the decompression of the spine, which can occur after being in a standing or sitting position for extended periods. However, this effect is temporary and does not result in permanent height gain.

As for protein supplementation, while adequate nutrition is crucial for overall health and development during the growing years, it will not reverse the closure of growth plates. Protein is essential for muscle growth and repair, but it does not influence bone lengthening once the growth plates have closed.
In summary, while hanging from a bar and ensuring proper nutrition can contribute to overall health and may improve posture, they are unlikely to help you grow taller if your growth plates are already fused. If you are looking for ways to enhance your height perception, focusing on good posture, core strength, and overall fitness can be beneficial.
If you are still concerned about your height or have specific goals, it may be worth discussing with a healthcare professional who can provide personalized advice based on your growth patterns and overall health. Remember, height is just one aspect of who you are, and many factors contribute to your overall well-being and self-esteem.

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