Increasing Height by Enhancing Bone Mass: A Comprehensive Guide
Recent research by CH Turner and his team has provided new insights into how bone mass and height can be increased through innovative methods. Turner’s work on Lateral Synovial Joint Loading (LSJL) challenges traditional beliefs about bone growth. Unlike conventional methods that focus on impact, such as using ankle weights or jumping exercises, Turner suggests that bone growth is influenced more effectively by shear strain induced by LSJL. This approach highlights that traditional techniques might not be as effective in stimulating growth in non-long bones like the vertebrae. However, creating microfractures, akin to limb lengthening, remains an effective method for gradual bone lengthening without requiring anabolic growth stimulation.
Effective Exercises for Enhancing Bone Strength
Bone tissue exhibits a stronger response to dynamic rather than static loading. Static loads, even if they generate significant stress or strain, do not effectively stimulate bone growth. Dynamic loading, on the other hand, promotes fluid movement within the bone’s lacunar-canalicular network. This fluid movement generates shear stresses on the plasma membranes of osteocytes, bone lining cells, and osteoblasts, which are crucial for initiating bone growth. High-impact exercises that cause significant deformation in the bone matrix, like LSJL, are particularly effective in driving this fluid flow. Increasing the loading rate enhances the application of mechanical forces, thereby promoting osteogenesis.
The Role of LSJL in Bone Growth
While exercises like jumping and using ankle weights can still contribute to bone health by driving fluid flow through the bone, LSJL is particularly effective. The key to bone growth with LSJL is its ability to induce fluid flow, which in turn stimulates stem cells in the hyaline cartilage growth plates, leading to potential long bone growth.
Optimizing Exercise for Bone Health
Research has shown that bone cells become less sensitive to prolonged mechanical stimulation. For instance, rats that jumped frequently showed increased bone mass, but the anabolic response plateaued after about 40 jumps daily. Increasing the frequency beyond this did not yield significant additional benefits. Bone mechanosensitivity significantly diminishes after just 20 loading cycles, but it can return after a period of rest. Studies on rats also demonstrate that incorporating rest periods between loading sessions enhances bone formation. For example, a rest period of four hours between sessions nearly doubled bone formation, and a full 24-hour rest restored 98% of bone mechanosensitivity.
Practical Recommendations for LSJL
To maximize the benefits of LSJL, it is recommended to perform the loading exercises once every 24 hours. While the duration of the loading regime is also important, the primary goal is to induce fluid shear stress. Extending the loading time to push down the weight or increase the load can further enhance shear stress. Based on observations, a loading duration of approximately 30 seconds is often sufficient to achieve optimal results.
Exercise During Growth vs. Maturity
Exercising during skeletal growth stages is more effective in promoting bone growth compared to exercising after skeletal maturity. During growth, the bone surfaces have a higher proportion of active osteoblasts and chondrocytes, making them more responsive to mechanical stimuli. The periosteal expansion, which is more pronounced during growth, enhances the bone’s strength and resistance to fractures. Additionally, bone added to the periosteal surface tends to remain intact throughout adulthood, offering long-term benefits for skeletal health.
The Future of Bone Growth Research
Developing individuals naturally have more active chondrocytes and osteoblasts, which respond more effectively to mechanical stimuli. This means that mechanical loading, such as LSJL, can become increasingly effective as more bone-forming cells are activated. Although specific studies on chondrocytes by CH Turner are lacking, it is inferred that similar principles apply to these cells, further supporting the potential of LSJL for bone growth.
Conclusion
In summary, increasing bone mass and potentially height involves leveraging dynamic loading techniques like LSJL that promote fluid shear stress and osteogenesis. Incorporating rest periods into exercise regimens and focusing on growth phases can further enhance bone health and growth. As research continues, understanding these mechanisms will help refine strategies for maximizing bone strength and growth throughout life.
