flexifitness.com.sg (for more information on him and his programmes)

By M.Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Does weight lifting stunt growth? We all wonder.

When I met James Mayo a few years back, around the year 2003 and 2004, he's job was an SAA(Singapore Athletics Association) coach. He had a personal best time of 1min 48sec for 800m. I gave him Zhang Junwei (2min 02sec for 800m) and Jonathan Lew (2min 06sec for 800m) to develop further as runners.

We were working hand in hand to develop these athletes. One day, when we were talking, the topic came to weight lifting. He told me that bodyweight exercises would be very good for kids to do so that full growth can take place before one take up weights. I was agreeable to this because I have seen students carrying heavy weights and became muscular. However, they were found to have stunted growth as a side effect.

As this is an important topic, Let us find clues to this question of stunted growth.

Studies show that lifting weights will not stunt your growth. However, there may be serious implications.

How stunted growth takes place?

Soft areas of cartilage near the end of a growing bone regulate its shape and eventual length. These regions are called growth plates. When you stop growing, the growth plates in your bones harden and become functionally identical to the rest of your bone tissue.

When an older adolescent nears the end of his growth spurt, the strength of his bones’ growth plates is often less than the strength of his ligaments. This is especially true in youngsters who engage in strength training activities like weight lifting and bodybuilding.

If an adult with fully ossified bones – bones which are not growing longer – suffers an unfortunate accident, it may put a joint under enough stress to cause ligament damage. When an adolescent is involved in the same sort of accident, and his bone’s growth plate is weaker than his ligaments, he often ends up with a growth plate fracture rather than a ligament tear.

An untreated growth plate fracture may stunt your growth. This sort of fracture is a serious injury with potentially life-altering consequences, but with competent medical attention, it does not have to be the crippling injury that it once was. Contemporary orthopaedic surgeons can successfully treat these injuries in all but the worst cases.

How is weight lifting related to stunted growth?

Strong adolescents – who might have developed their strength through weight lifting – may suffer a growth-plate fracture rather than a ligament tear because their still-soft growth plates are the weak link in the anatomy in and around their joints. It is this fact that leads to speculation regarding a link between strength training (including weight lifting) and growth plate fractures.

Studies on injuries among adolescents. Its findings indicate that approximately 50% of growth plate fractures occur during sports or recreation activities. Soccer, basketball, football, skateboarding, and bicycling are the five activities most likely to result in growth plate fracture. Weight training was not directly implicated in any growth plate fractures.

It is reasonable to conclude that the old wives’ tale which states that weight lifting can stunt your growth is not only false, it is harmful. The risk of growth plate fracture from an accident during recreational activities is no reason for adolescents to be denied the many positive benefits of strength training.

If weight lifting doesn’t stunt growth, why do so many people believe that it does?

Many people confused over cause with effect.

The best weight lifters and bodybuilders are generally short. It is easier to lift a heavyweight over your head if you are short because you don’t need to raise the weight as far off the ground. Bodybuilders, who may weigh 220 pounds (100 kg) or more, are usually also short, simply because it is difficult for taller men to eat the massive amounts of food required to fuel a proportionate amount of muscle growth to that of a shorter man with smaller muscles overall.

What to do when you are worried that you are short?

Many adolescents worry about their height.

If you are shorter it is good to ensure that you are not malnourished or undernourished.

If you are malnourished, you are suffering from insufficient amounts of essential nutrients and vitamins and minerals. If you are undernourished, you are not getting enough calories to meet the energy requirements of your growing body. Hence, eating a well-balanced diet while avoiding the empty calories found in junk food is important.

It is good not to avoid strength training because you are worried about stunting your growth. A moderate level of strength training activity and bodyweight exercises like those similar to Lough-borough Circuit( which consist of exercises like sit-ups, push-ups, hopping etc.) will benefit you in many ways and help you develop good habits that will pay dividends in adulthood.

www.runningcoachsg.com

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.

runningcoachsg

Friday, November 4, 2011

Weight Lifting and Stunted Growth