Just yesterday I had spent over 2 hours writing out the best introductory article on Lateral Synovial Joint Loading that I could. It is recommended that you read that article first before you read this article or attempt any exercises or routines described on here. This is mainly to prevent you from injury and hurting yourself because you will be getting a simple step by step guide on how to perform the lateral synovial joint loading routine today. You can find the first article by clicking HERE. This is part two which I probably spent another 2 hours writing up.

For the majority of the guide, I will not be explaining the reasoning behind the steps that much. I did most of the explaining in the first article. Let’s get started.

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Step 1 – Do some basic learning.

You NEED to know what you are doing to avoid hurting yourself.

Part 1 – Read the first article I wrote about LSJL. just click HERE. [takes you maximum 20 mins, another 10 minutes to learn the medical terminology]

Part 2 – Read the 1st main article on LSJL on Tyler’s HeightQuest.Com site. just click HERE. [10 minutes to read, another 20-30 minutes to understand]

Part 3 – Read the 2nd main article on LSJL on Tyler’s HeightQuest.Com site. just click HERE. [10 minutes to read, another 20-30 minutes to understand]

Part 4 – Read the 3rd main article on LSJL on Tyler’s HeightQuest.Com site. just click HERE. [20 minutes to read, another 40 minutes to understand]

Step 2 – Getting the equipment.

The main two types suggested are clamps or free weights like dumbells because they are the two types of equipment available that can most easily provide the type of compressive forces need on the epiphysis.

Most hardware stores like Ace, Home Depot, Lowes have the big sized C- clamps (6 inches) needed for your biggers bones like tibia and femur. Cost is around $8-12. For the smaller synovial joints like wrists and elbox, use a smaller clamp (3 inches) which can cost $2-$8. check on the Amazon links to get an idea of what you are going to buy (Link 1, Link 2) I am not affiliate with Amazon so I don’t care if you buy through those links or not. I can not at this time give you advice on what type of clamps are best for you and your limb size.

As for free weights and dumbbells, a $40/ month membership to any reasonably equipped local gym should have the necessary equipment available. Or join the local YMCA.

The total cost probably won’t set your over $60.

Step 3 – Taking supplements

On the HeightQuest.Com website article on “Lateral Synovial Joint Loading Supplement Guide”  Tyler decides to focus on these supplements.

1. Chondroitin & Glucosamine

2. Hyaluronic Acid

3. Royal Jelly

4. Creatine

5. Viagra – I am quite sure you need a prescription for at least this.

6. Alfalfa(Ipriflavone)

I personally have left out maybe 6-8 other supplements he has suggested, but it would still be a good idea for you to take a look at the article to see what the rest are. I wanted to add the Calcium w/ Vitamin D supplement in there too. I don’t think it would hurt.

The total cost of all the supplements if I assume ~ $30-40/ bottle is that if you get all them together is would cost you around $200-250.

Step 4 – The actual exercise routine.

From your readings of the 4 articles above, we focus on one of the synovial joints first. If you are increasing your height, you focus on either the femur epiphysis, the top tibia epiphysis, or the bottom epiphysis. The easiest epiphysis to first focus on is probably the top tibia epiphysis. It is your choice if you want to use just the clamp, or just the dumbbells, or both.

– For clamps – Tyler suggests first trying to use the 6 inch C-Clamp.

1. Find the protruding bone parts (both left and right side) that is about .75-1.25 inches below where the bottom of the patella is when the knee is bent at a 90 degree angle assuming you are a normal sized person. The location for the place you should apply the clamp for the bottom tibia epiphysis is about 0.5 inches above form the inner protruding bone tip (tibia) and the other side (but not the protruding fibula bone) [Note: This is all assuming you are clamping on the lower tibia epiphysis/ankle area]

2. The amount of pressure you need to apply is to to turn the lever of the clamp until you feel the bone underneath the skin deform a little. There is no quantified number value I can give at this moment. The only thing is that if you found the right place, the clamps compressing down should not hurt that much since you are only hitting bone (there will be some pain because you are pushing also against some skin). So, turn the lever of the clamp until you feel that the epiphysis has reached some level of deformation.

3. When you are doing the clamping, you also want to flex your leg muscles contracting the surrounding muscles in a pulsatile fashion.

– For dumbbells – The dumbbells are used as one side of the compression end while the clamps had both sides. Tyler uses either 60 lb or 75 lb dumbbells. The other compression side will be the ground.

1. Place your lower leg down on the hard firm ground with the back protruding epiphysis bone hitting the ground.

2. Use the dumbbell as the other end and push down on the other epiphysis end until you feel that there is some bone deformation. It is going to be a learning process to there will be some trial and error to see if you really did cause some deformaion.

3. While you are doing the dumbbell loading, you also want to flex your leg muscles contracting the surrounding muscles in a pulsatile fashion.

Note: It will take you a while before you find the right locations on your upper tibia or lower tibia. They are not easy to describe with only words. It will also take time for you to be apply to apply the dumbbell load on your legs consistently without it slipping off and hurting you. Be careful. 

Step 5 – Duration and Frequency

Starting Duration – The duration of the clamps and weights both are stated by Tyler to first start at 30 seconds. That time duration will increase as one continues further in the routine over time. 15 second increased time intervals is what I suggest.

Staring Number of Reps – The number of reps at the beginning is 2-4 for both the clamps and the dumbbells.

Starting Frequency – The frequency of the loading will be do the exercise  20-30 times in succession. So when you first begin you apply the load s for 30 seconds, let go for 30 seconds, apply the load again for 30 seconds, let go for another 30 seconds, and then repeat and repeat until you reach the number of reps you were supposed to reach for the day.

Daily & Weekly Frequency – Repeat the process 1-2 times day. Tyler says to do the exercise a maximum of once a day but I don’t see why you can’t do it twice a day. Do that for 3-5 days in a row, but do take 1-2 (nonconsecutive) days off from the routine every week to allow your long bones to heal and increase in length. After that, just repeat and repeat.

If you have a work schedule that does not permit you to do the routine in those set times and those frequency, move the routine frequency and times around. You are an adult so you know how to do that.

Step 6 – Correct measurement practices

It is vitally important to create a standard first so you know what you are measuring and comparing to once you have been progressing along with the routine for an extended time. The people interested in height increase always have to take into consideration with measurement error. A height increase of 0.5 cm can be a measurement error but a 1.5 cm increase probably can not. Be reasonable, and measure yourself correctly when you first decide to begin with the program. That means that one should measure themselves at relatively the same time each day to account for height fluxuations.

An extreme approach if you are a guy is to shave your head, buy a life-sized mirror that you can view your entire body on, and find a straight thick white wall you can draw a line across and lean against. Also standarize the posture and position you will measure yourself when take your height measurement. Certain postures can actually change the measured height.

Place the mirror in front of the white wall so you can lean on the wall and still see your entire body and where the tip of the top of your skull is.

Final Words: If you want to follow a 3 month program, Tyler does have a good article that describes the issues and conditions found HERE and the possible health risks involve with apply the loading for too long HERE. The 1st month will be just for learning and adjusting your actions from making mistakes on how to do the exercise properly. If you have any other questions or issues with the guide, give me an email and I will either answer your question, edit this article so it can be easier to understand, or both. Thank you.