Maybe you just noticed your favorite jeans becoming high-water floods. Or the growing shooting pains in your legs that keep you up at night. Or how hungry you are all the time now.
If you‘re wondering "Am I going through a growth spurt?" – you likely are!
As someone who sprouted from a shrimpy 4’8” at 12 years old to 5’10” by sophomore year, I want to help you make sense of all the crazy changes. Puberty can be a wild ride!
Let’s explore the most common physical and emotional signs that you’re shooting up in height. I’ll also share pro tips for supporting healthy development so you can make the most of this growth phase.
Physical Indicators Your Height is Increasing
Obviously measuring yourself against a wall tallies the proof, but other clues signal you’re gaining inches well before the tape measure can tell.
1. Growing Pains Become More Frequent
For me, shooting leg aches were the first frustrating sign puberty kicked into high gear around age 11. The searing “bone pain” struck mostly at night, jolting me awake for hours. So annoying!
Doctors explain this happens because soft tissue cannot keep up with the rapid lengthening of bones and muscles. Growing several inches yearly strains the attachments. Plus long bones get softer during development, increasing nerve sensitivity.
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Aching knees, shins and thighs are very typical. Image Source: VeryWellHealth
I found that gentle stretching, warm baths before bed, ibuprofen and massage helped relieve the discomfort so I could rest. If you also suffer from growing pains, experiment to find what comforting remedies work best for your body.
And take it as a high-five from your pituitary gland, triggering the growth hormone surge!
- Your Feet Grow Faster Than Everything Else
Around 6th grade I shot up three whole shoe sizes in several months. It was crazy! My feet looked so massive and clumsy compared to my skinny legs and arms at the time.
Podiatrists explain that our extremities often experience growth spurts first during puberty. Feet and hands lengthen rapidly to set the stage for full adult proportions later on.
For young men:
- Feet stop growing by age 16 typically
- Hand growth trails behind, stopping at 17-18 years old
For young women:
- Feet and hands max out around 15 years old
So if your kicks are suddenly feeling snug, wider shoes are definitely in your future too!
Pro Tip: Buy shoes that allow an extra half inch or so room both length and width wise. Look for removable insoles, lace-up oxfords with adjustable ties or styles with stretchy knit uppers to accommodate swelling.
3. You Feel Increased Joint and Muscle Aches
Along with annoying limb pains, I distinctly remember when my knees began loudly cracking every time I stood up from sitting. It freaked me out at first!
And I rolled my eyes hard when my mom gently reminded me:
“Growing‘s a painful process, darling. But one day you’ll appreciate your height!”
Thanks Mom. Super helpful. 🙄 Lucky for both of us, she was right after all.
But seriously – bones lengthening rapidly combined with weight gain during puberty puts major strain on your joints and ligaments. The hips, knees and spine endure incredible pressure which can cause:
- General soreness
- Tendon inflammation
- Tightness or spasms
- Compensatory posture changes
Typical Postural Changes in Mid-Growth Spurt. Image Source: S Negrini, Italian Studies
Try gentle strengthening exercises that target the glutes, core abdominals, upper back and calves to support changing anatomical alignment. Practicing balance and gait drills helps coordinate longer limbs too.
Address muscular imbalance early on to avoid chronic issues later. See a physical therapist if you develop joint instability, spine deviation or severe pain.
4. You Size Up Clothes Frequently
Obviously if your ankles are peeking out beneath last year’s jeans, significant height happened! I remember my mom taking me straight to the outlet mall to stock up on some emergency longer clothes when my growth velocity peaked.
For young men:
- On average, teenage boys grow 6 inches per year during peak velocity
- In a single growth spurt, some boys sprout up to 9 inches over 2 years
For young ladies:
- The average growth per year is 3-5 inches
- Some girls grow up to 8 inches over a 24 month rapid growth phase
When shopping, opt for adjustable waistbands, longer shirts and pants you can cuff. You’ll likely cycle through clothing sizes rapidly during your biggest spurts!
5. Your Hunger and Cravings Increase
Fueling a growing body, brain and all its hormones burns LOTS of calories daily. No wonder your belly rumbles all the time lately!
I constantly craved protein and dairy – subconsciously seeking out bone and muscle-building nutrients. Pro tip: keep plenty of yogurt, cheese sticks, nuts, seeds and eggs stocked for quick snacks.
If intense carb cravings strike, go for whole grains like oats, quinoa or sprouted bread over refined sugar. And 100% dark chocolate over candy when an urgent sweet tooth flares up!
6. More Hair Grows In New Places
Sprouting dark chin hairs at age 12 was mortifying for me as a girl! I also discovered a few rogue back zits from hormones awakening oil glands everywhere. Lovely.
But increased body hair and bacne breakouts are totally normal physical signs you’re entering sexual maturity. Take comfort that armpit stubble and other embarrassing changes don’t last forever.
Emotional Indicators of Height Growth
While physical discomforts and puberty were annoying enough, my mood swings and chaotic feelings really impacted self-confidence at the time.
Hormones like estrogen, progesterone, testosterone and others flow rapidly during growth spurts. The chemical rollercoaster directly impacts emotions and behavior — for better and worse!
7. Your Mood Shifts Become Extreme
My poor parents bore the brunt of my laughing one minute and sobbing the next throughout middle school. And high school’s testosterone surge stirred up some temper flare ups too.
Example mood swing rollercoaster:
Monday – Cloud 9 elated, confident
Tuesday – Neutral, focused
Wednesday – Depressed, withdrew from friends
Thursday – Raging witch, furious about nothing
Friday – Laughing hysterically with friends again
Learning to not take the emotional chaos too seriously helped me self-regulate better over time. Understanding it as “just a phase” of development normalized the drama.
As intensity arises, remove yourself from stressful situations for a breather when possible Take some deep breaths. Grab a snack. Put on calming music and get grounded. This too shall pass!
8. Anxiety and Self-Consciousness Increase
Our teenage years inherently come packed with mounting social pressures, academic stress and self criticism.Combine that with hormone-induced brain changes…and anxiety thrives!
I fixated endlessly on my physically awkward stage. I felt intimidated walking the halls alongside peers who hit puberty first and towered over me. Bald spots as baby hairs fell out while new strands grew in certainly didn’t help either!
To relieve anxiety:
- Lean on trusted friends who build you up
- Foster your personal talents and interests
- Move your body often – walk, dance, play sports
- Practice relaxing your mind through meditation apps, prayer or journaling
This phase won’t last forever. Continue growing into your best self with courage!
9. Irritability and Emotional Reactivity Increase
In the thick of puberty, little provocations trigger big feelings fast. You might frequently catch the cries or have shouting matches with family.
Minor annoyances that caused me huge meltdowns:
- Mom gently reminding me to tidy my room
- Friends poking fun about my voice cracks
- Forgetting homework at school
- LATENESS. Always.
TBH most conflict stemmed from me feeling ultra-sensitive about the awkward changes. Any comment about my evolving appearance stung deeply. Adding hormonal fire to the fuel didn’t help!
Patience and breathing space does wonders in heated moments. Removing myself from reactive situations to chill out spared lots of wounds. Open communication with family once I calmed down mended tension faster too.
This phase does get easier! Once the major physical changes slow down, inner stability returns.
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Dealing with both physical and emotional transformation simultaneously during puberty can feel relentless. Through the discomfort and uncertainty, remind yourself this means you’re thriving!
Growing taller marks the incredible progression toward your future adult self. Keep reading for tips to care for your body and mind along the journey with greater ease.
Lifestyle Tips to Support Healthy Growth
Thesimple habits below will help you feel your best while fueling optimal development:
Consistent Sleep and Rest – Prioritize 8-10 hours of sleep, plus midday downtime when possible. Deep rest enables pituitary growth hormone release.
Balanced Nutrition – Emphasize whole foods delivering protein, healthy fats, fiber and antioxidants. Puberty burns lots of fuel for tissue growth!
Regular Exercise – Strength training, cardio and stretching 2-4 days a week aids muscle development, heart/lung health and coordination.
Adequate Hydration – Drink ample water and nutrient-dense beverages like kefir and bone broth daily. Hydration supports all bodily functions.
Take a Multivitamin – A pediatrician recommended daily multivitamin helps fill common gaps like iron, zinc, magnesium and calcium crucial for growth.
Body Awareness – Notice signs like growing pains, appetite changes and growth velocity rates. Connect sensitively with your evolving physical form.
Gratitude and Patience – Embrace each stage of maturation with care and compassion. What you need today flows abundantly – be grateful for exactly where you’re at!
Expert Support Options
If you remain worried about staying short or wish to accelerate healthy development further, these practitioners can help:
Pediatric Endocrinologist – Specializing in hormones and growth disorders, they can run blood tests of GH levels and evaluate necessity of supplementation based on clinical presentation.
Integrative Pediatrician – Can provide customized guidance like nutrition plans, lifestyle coaching, lab testing for those wanting a functional medicine approach.
Registered Dietitian – Helps create balanced meal plans with sufficient macros, vitamins and minerals to fuel growth velocity.
Getting the right medical team provides immense relief if you feel frustrated or impatient with the pace of your height changes.
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Bonus Facts to Grow On!
Myth vs. Fact Check
Myth: Most teens inherit exact adult heights from parents.
Fact: Genetics significantly influence but don’t rigidly determine final height. Lifestyle and environmental factors modify gene expression. Exceptions frequently happen in either direction.
Myth: Only early bloomers grow tallest
Fact: While early developers do get an initial height boost, many late bloomers ultimately catch up and surpass them after graduation. I hit my peak spurt senior year of high school at 17!
The Family Factor
Your biological sex, ethnic background and both parents’ heights impact genetic height potential. Generally:
- Daughters reach an average height that’s 4 inches shorter than mom
- Sons reach an average height 2-3 inches taller than mom
- Sons average 2 inches shorter than paternal height
Exceptions arise frequently though – especially if you implement growth maximizing habits early on.
Environmental Influence
Alongside your inherited baseline height range, several external factors support or hinder reaching full genetic potential:
Growth Promoters
- Adequate sleep
- Balanced nutrition
- Vitamin D sufficiency
- Active lifestyle
- Low stress environments
Growth Limiters
- Sleep deprivation
- Malnutrition
- Over-training
- High toxicity exposure
- Chronic diseases and drug side effects
While individual response varies widely, focusing efforts on healthy lifestyle factors you can control improves the odds for reaching optimal height.
When Does Puberty End?
The exact age range puberty begins and ends differs widely for everyone. But general timelines plus or minus 2 years include:
Females
- Breast budding starts: 8-13 years old
- First period: 10-16 years
- Puberty milestone completion: 15-17 years old
Males
- Enlarged testicles/scrotum: 9-14 years old
- Voice deepening: 10-15 years old
- Puberty milestone completion: 16-17 years old
Remember to grant yourself patient grace through the awkward months. Stay consistent envisioning your best health and your body will follow!
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Still Worried About Staying Short?
If lack of inches continues bothering you despite your most growth-focused efforts, consider this perspective shift:
Height doesn’t determine health or happiness.
Genetics deals the cards, but self-love and self-care influence quality of life much more.
Standing taller begins within. Commit to nourishing your whole person – including gifts unseen by the eyes.
Develop your talents. Deepen meaningful friendships. Express your creativity. Seek out what most enlivens your spirit through each phase of life!
If you still feel incomplete, connect with a counselor or mentor for support. Discuss supplements or medical interventions only with the guidance of a doctor or registered dietitian.
Finally, during moments of frustration or envy remember legends like Prince and Usher rocking 5’2” with undeniable charisma and joy.
Have faith in your own greatness too – the best is yet to come!
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Let Your Growing Inspire You
Few things compare to the magical sensation of literally rising taller month after month in your youth.
Cherish this privileged window of rapid development as best you can! Savor the tingling surges of your changing, maturing body. Relish the increased power and capability you gain literally by the inch.
While the ride has bumps, each one promises you’re making progress into a stronger version of yourself.
Through any growing pains – physical or emotional – allow your expanding embodiment to excite you. Let your vertical ascent point the way to growth mindset in all areas of your life!
After all, not everyone gets the privilege of visually manifesting their human potential as you do. What creative influence will your role modeling inspire in others?
However impressive your physical stature becomes, I hope you cultivate an inner foundation of self-acceptance even more vast.
Stand tall from the inside out and change the world!