What truly affects our height growth? Genetics Our genetics is the silent yet powerful composer of our body symphony from conception. In other words, the genes we inherit from our parents intertwine to create the foundation of our stature. An observational study on twins pointed out that the hereditary script is the dominant force in the narrative of our height [1]. Even if they engage in vigorous exercises, including squatting, this only plays a supportive role, yet does not rewrite the genetics. Nutrition Like a small tree that needs the right balance of nutrients to grow taller, so humans are. Historical accounts; for instance, the increase in average height in countries after the war demonstrated the role of nutrition in unraveling the growth prescribed by our genes. The elements of the meals, not the weights you can lift, fuel our growth spurts, ensuring the genetic blueprint is completely realized. Environment Do you know that the air you breathe and the quality of life you lead affect your development? The truth is that children from wealthy backgrounds, with access to generous nutrition and healthcare, often outgrow their less fortunate peers [2]. Why do people believe that squats affect their height growth? It starts from a belief in the 1960s in Japan. Researchers found that children who do heavy labor tended to be short in stature. They then hypothesized that the hours these children lifted heavy weights might cause damage to their growth plates, leading to their stunt in growth. Growth plates, as we all know, are made up of cartilage and placed at the ends of the bones. Their main function is to add length and width to the bone. However, this process only happens when kids are still growing. So, if they are done growing, these growth plates harden into solid bones. Do squats make you shorter? In the case of Japanese children, they were forced to do heavy labor and also underfed. That means performing heavy labor did not directly hurt the spinal column, yet a correlating factor. But unluckily, this myth was popularized for several decades. Back to the question above! It is quite controversial. So, you first know that we are talking about weighted squats. Many people think that such squats and deadlifts will make them shorter. However, the fact is weights are used to perform weighted squats that might compress your spinal discs. 3-4 mm is the height you might lose while squatting, but do not worry much because this effect is temporary. Because our spinal discs are elastic and can turn back to their previous form in a short time. The surprising thing is that this kind of workout might make you look taller by strengthening your spine and improving your posture. Do squats cause growth plate fractures? A study revealed that the injury rate of weightlifters is lower than other types of physical activity and sports in general [3]. The injuries noticed while lifting weights and squatting are muscular strains and sprains caused by overuse, not bone fractures. That said, bone fractures while performing squats are super low. Any accident in the weight room is mainly related to not being observed by qualified trainers. That means if you have a proper training program designed by an experienced professional, and you know how to do it right, there is a very low risk of fracturing growth plates or hurting intervertebral disks while squatting. How to squat safely? If you want to prevent injuries and receive the benefits of squats, the most important thing is to perform a proper form. Keep scrolling to know how to do it! First, stand with your feet wider than hip-distance apart and make your spine straight and your shoulders aligned over your hips. Then pull your shoulders down and back. Maintain your head up and your chest open. Contract your core muscles and change your body weight onto your heels. Slowly bend your knees until your thighs are parallel to the floor. It is fine to go lower if possible, but avoid rounding your back or raising your heels off the floor. Slowly turn back to the starting position and repeat 10 to 15 times. Also, you can try some squat variations mentioned below. Squat jump This workout can help build explosive power because it incorporates more cardio into your strength training session. Begin with your feet hip-distance apart and both hands at sides. Contract your core muscles and pull your shoulders down and back at the same time. Change your weight onto your heels and bring your hips down and back. Maintain your back flat when bending your knees and lower yourself as far as possible. Hold this position for a short pause, then press up through your feet to stretch your legs, and jump. Land with a controlled movement as you bend your knees and turn back into a squat. Repeat about 10 times. Chair squat Use a higher seat to make this exercise easier; meanwhile, a lower seat helps increase the challenge. Let’s learn how to start! Stand in front of a chair with your feet wider than hip-width apart. Keep your back straight and your chest open. Raise your arms to shoulder height with your palms facing the floor. Bend your knees while changing your weights towards your heels. Remember to keep your knees parallel and aligned behind your toes. Continue to lower down until tapping the seat and raise back up to the starting position. Repeat about 10 times. Goblet squat This variation allows you to add resistance with items like a dumbbell or any items you have at home. Start with your feet more than hip-width apart, your back straight, and shoulders down. Hold the end of a dumbbell in a vertical position in front of your chest. Squeeze your abdominals to engage your core. When bending your knees, make sure to keep elbows on both sides. Lower into the squat until your hips are under your knees. Then lift you by pressing into your heels and back to the starting position. Repeat about 10 times. To sum up, The fitness world is always full of myths that are hard to ignore since they have been around for years, as well as sound feasible. The idea that performing squats will make you shorter is not true though it does compress the spine by millimeters for an hour. Luckily, your intervertebral disks soon spring back. So, go ahead and continue squatting without worry. Just remember that you should follow a properly designed program under experienced supervision. Related post: Does Protein Shake Increase Height? The Average Height For A 15-Year-Old
