In my search for a solution for height increase, one of the most common methods and tools that people talk about is the use of ankle weights. When I read through the boards like Giant Scientific and the Impartial Height Increase Boards, I notice a lot of discussion on the focus on using ankle weights. So I wanted to find out why people have become so fanatic over this method, and why they believe it can work.
I personally have used ankle weight myself years ago when I was trying to make the High School basketball team and I wanted to increase my leaping ability to add extra inches to my jump. I did succeed in adding the extra inches for a short while I never made it on the team. I later found the ankle weights again years later and used them in my exercise routine and tried to see if I could add the extra height through leg lengthening but I personally gave up on the venture when I noticed that one of my knees buckled and felt weak after using the weights for too long. So for medical reasons, I did not go with this method to increase height since I was afraid it would have lead to more negative consequences than benefits.
I wanted to start out by linking the Wiki article on what ankle weights are. You can find out about them by clicking HERE.
Ankle weights are a commonly found weight used in many activities. Further from the core, fixated above the ankle around the lower shin and Achilles tendon, due to leverage much less weight is needed to increase the forces on the body.
As they are attached to a region with a far smaller diameter than the thigh, there is not room for much weight without greatly changing the effective width of the lower leg. An advantage over thigh weights is that they are not attached to any major muscle or fat storage region, so tightness is not a factor and it can be used in almost any exercise.
Being above the ankle, movements incorporating the calf muscles such as calf raises can benefit from ankle weights.
Ankle weights are useful in adding weight to pull-ups and dips, especially when incorporating leg raises into the movements. They are also useful in slow kicking katas, and static-active stretching of the legs when balancing on one leg, or suspended in the air.
Light ankle weights have a history of use resistance for kicking in swimming, and of forward flexion in kicking, walking, jogging, and sprinting exercises. Concern has been expressed regarding this type of training. It may put too much stress on the joints, similar to the shearing forces found in eg extension and leg curl exercises.
Practicing weighted movements at high speeds also causes the nervous system to fire at larger intensities. If an individual loses the weight without being trained to adapt to the transition, he may overexert himself without checking at the end of the movement and overextend a tendon. This is more of a risk when people fully extend their limbs in such movements and do not come to a controlled stop at the end, limiting muscle flexion. Generally, the muscle being extended is more at risk, not one held statically. For example, the quadriceps muscle could overexert in a snap kick trained with ankle weights, but in a rising kick, it is the hip flexor muscle more likely to overextend. In either case, the hamstring and associated ligaments would be at risk for a tear.
One major advantage to ankle weights, unlike wrist weights, is that it adds a whole new component to exercises that wrist weights do not, since we can’t grip dumbbells with our feet like we can with our hands. It is a major advantage in training rotational hip stabilizers, to work on turnout for martial arts and dance postures. To do this, the leg is bent 90 degrees at the knee, and then rotated inwards and outwards to bring the foot upwards. This is commonly seen in foot bag kicks and holds.
One potential disadvantage to ankle weights is they may add stress to ligaments in ankle or knee. For this reason, some people discourage running while wearing them.
Me: So what about this thing makes the H.I.S. try it out and put it in their routine? This is what I gathered from the main page of the Giant Scientific site located HERE.
How can you grow taller from knees?
The knee cartilages are capable to grow, thicken, adapt and remodel. Through continuous exercising to apply stress on the knee cartilage, one might be able to transform the cartilages into real bones, and this process is called endochondral ossification.
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.
Height increase exercises that target knees:
- Sitting with ankle weight
- start out with 10 or 15 lbs of Ankle Weight on each leg, gradually increase the load as your knees get stronger. Make sure the knees are completely dongle off the edge of the bed or chair, so they can be completely pulled toward the earth gravity . Also make sure your feet do not touch the ground, loft the bed if you have to or sit on many pillows. Try to sit for at least 30 minutes in one sitting to sustain a continuous stress. Look at below picture for proper sitting position. Your upper body can lay flat on the bed with pillow on head to read a book or watch tv, time goes by easier this way.
- massage the muscle in knee area to help blood circulation after sitting session is finished.
- Try to avoid or minimize any pressure on your knee immediately after you are done sitting. Because you do not want to lose the freshly stretched knee cartilage by walking on it, try to rest them as long as you can or do this immediately before sleep.
- Some ambitious height increase seekers would even sleep with ankle weights. But this is not recommended, since alot of people find it very difficult to fall asleep with weight dongling on their legs, restful sleep is extremely cruical for your body to grow and re-generate.
- if you feel any numbness or painful sensation in any part of your legs, stop immediately and rest to avoid any injure. Maybe the ankle weights are too heavy for you, remember patience is the key, height increase won’t happen over night.
- Kicking with ankle weight
- kicking with Ankle Weight
strapped on lower thigh. 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. Do at least 10 minutes of kicking on each leg at a moderate pace, gradually increase the pace as your knees get stronger. Kicking positions in one motion are illustrated in the following two pictures, remember to kick low and toward earth’s gravity.
- kicking with Ankle Weight
Kicking initial position
Kicking ending position
Me: So the idea is to make the lower leg where the tibia and fibula longer through increased tensile decompression of the cartilage around the knee area. I wanted to list a few routines that people have given that state that the method works.
Routine #1 : From Hubpages by cooljohnny23
EXERCISE 1: ANKLE-WEIGHTS:
This is perhaps the best workout to increase the height of your lower body, at any age, even after your bones are fused.This exercise is solely intended to increase the length of your lower body, by stretching the cartilate between your knees. Prolonged stretching will elongate the cartilage and increase its mass, which in turn will increase the length your lower body
How to do?
Sit on a high chair and use a Ankle weight fastener to add weights to your ankle. Start with small weights initially and gradually increase as you go on. Allow your legs to stretch down with the pressure of the weights. Once completed, remove the weights and relax your legs by kicking your legs gently for 5-10 times, and then vigorously for 5-10 times. This will flex your knee cartilate to enable it to grow in length
Perform the Workout 3 times a week for optimal results
Routine #2 & #3: Taken from the product page under the Height Gain Exercises pdf
Ankle Weight Methods
Ankle weights strengthen and tone muscles in the lower body. (Such wearable weights should not be worn during high-impact aerobics or jumping.) This section highlights a few ways to incorporate ankle weights into your exercise regime.
1. Orphan Ankle Weight Plan Running:
Afternoons or evenings, about 30 minutes of high impact running on solid concrete or asphalt.
Purpose: Create bone Micro-fractures.
Sitting with ankle weights:
Do this immediately after running. Sit on high chair with lower legs hanging. Wear 5-10 lbs. of weight per leg. Sit for a minimum of 30 minutes without moving legs.
Purpose: Extend and repair some of the Micro-fractures created during running.
Stretch every major muscle that impedes tension forces on the bones. Stretch each muscle for 1-2 minutes depending on size and tightness of muscle.
Purpose: Free muscles from their compression of the bone so that they don’t oppose bone growth exercises.
Leg exercises with ankle weights 1 hour before sleeping:
Wear ankle weights and swing each leg freely and very fast. This creates centripetal force on the leg. Do it in this order. (Left-50, Right-50, Left-100, Right-100, Left-50, Right-50)
Purpose: Extend Micro-fractures and create great tension on legs. Make bones and muscles ready for sleeping with tension.
Sitting with ankle weights before sleep:
Do this immediately after leg swinging exercises. Sit on high chair with lower legs hanging. Wear 5-10 lbs. of weight per leg. Sit for a minimum of 1 hour without moving legs.
Purpose: Extend some of the Micro-fractures created during running for sleeping.
Sleep with tension:
There are two ways this can be done.
a) Use Horizontal stretching device (elastic) to stretch entire body, mainly legs while sleeping. This method is less efficient but maintains proportion in legs and allows for relatively comfortable sleep.
b) Sleep with lower legs hanging with ankle weights over bed. This method is extremely efficient, but it only lengthens lower legs. Also can be uncomfortable to sleep with.
Purpose: Extend and repair Micro-fractures to permanently lengthen bones. Variety Ankle Weight Method
- Stand with the feet about 18-20 inches apart and bear the weight of the body on the heels with the toes turned outward. Now turn the weight of the body on the toes with the heels outward. Stretch the leg as far outward as possible without strain. Alternate and repeat many times.
- Raise one foot backward and bend toes forward and backward several times.
- This time, bring the foot forward and twist the toes in a circular motion.
- Raise on your toes as high as possible, making a few efforts to go still higher.
- Stand straight up and twist the outside foot outward and the inside foot inwards, and perform a rockingmotion.
- Stand on the heels and roll back and forth and side to side.
- Bend on one knee, and lunge right to left.
- It is advised to try to do at least 100 (high) kicks a day and then add 100 more every 2 weeks, stressing more on extension than speed.
- While hanging, move your legs in the motion of riding a bicycle, being sure to stretch your legs to the limit.
- Try walking with high leg movements, like trying to touch your knees to your chest.
- This next exercise is basically like doing a free throw. You squat down as low as possible, then use theperfect extension like you’re shooting a free throw, if done right it stretches the whole body.
- Put one leg on a chair and then jump up, switching legs in mid-air. You basically use your leg strength topropel yourself.
- This is a kicking exercise – you kick as high as possible and then without bringing your leg down, kickas many times in the same spot as possible.
- Grab a small weight and then bend your knees, now squat and then by moving diagonally, extendthe arms (with the weight) and extend as far left as possible.
- Now hold the position and return to the starting position and do the same, going to the right side.
- Now do the exercise when jumping
- Sit on your shins and then jump to your feet, and as soon as you get to your feet, jump up reaching out asfar as possible.
- While hanging, pull your knees into your chest and then bring them behind you into your back,holdingthe position each time.
- Pull-ups but you pull up with your head in front of the bar, then go down and pull up with yourhead behind the bar.
- While hanging, pull your legs upward to your chest, then let them suddenly drop.
- Lateral jumping over an object at least a foot high. These exercises are meant to be done withankle weights that weigh around 3-5 pounds.
These are the comments other people have made on the subject of wearing and using ankle weights:
I think ankle weights were a method claimed by the so-called “shin-bone” routine. The theory was that using ankle weights with various positions, you can cause microfractures in the shin bone (the tibia, I suppose). The bone then heals itself thus lengthening itself.The person who investigated it, I believe, concluded that it was useless. I may be speaking with hindsight, but the chances of creating even microfractures in the direction that you want would be next to zero unless it is done through limb lengthening surgery. Even then I wouldn’t call itmicro-fractures. Just straight up fractures.So the short answer is no. Ankle weights may increase the tensile load on your bones, thus increasing your bone density. What you get is stronger bones. The length of the bone, I’m afraid, remains the same. (Resource)
- Weights are tied to the legs making the legs function in an anti-gravitational movement assisting toning of the legs. The pulling movement helps to gain height
- Jogging with ankle weights
- Using dumbbells tied in a piece of cloth on the ankle and shin a
- Running with ankle weights
- Walking with ankle weights
- One can do sit-ups with ankle weights
- Gravity pull on the legs also stretches the spine. It helps you grow few inches tall. This is the reason astronauts grow tall in space although when they come back they return to normal size
- One should be consistent with one’s routine
- One can wear ankle weights while dancing
- Ankle weights can be worn while performing aerobics
- One can walk with ankle weights on
Me: I wanted to end the first post about ankle weights here because the topic of ankle weights is a very large one. There is still a lot of information and data about ankle weights I still have not gon e over. The idea and method is used quite extensively by H.I.S. and there are quite a few routines that are created. Some people believe in sitting with ankles and others even try to sleep with them on to facilitate the process of loading their lower legs with weight. I can not make conclusion at this time stating that the method works or does not work because there seems to be still a lot of debate about this issue. I will eventually write up another post discussing into further detail about ankle weights and how some people use them ni their routines.