You ever wake up, look in the mirror, and think, “Wait…did I get taller?” If you’re in high school, playing sports, or just hit your second year of college, that question might be popping into your head more often than you’d admit. And I get it—knowing whether you’re still growing isn’t just about vanity. It can affect your confidence, your athletic performance, even how you show up in the world.
In the U.S., height is a big deal—socially, athletically, and sometimes medically. Whether it’s comparing stats after a school physical or wondering if you’ll ever catch up to your dad’s 6’2″, the curiosity is real. The thing is, growth isn’t always obvious. It doesn’t come with flashing lights or a congratulatory email from the CDC. But there are clear, science-backed signs your body might still be getting taller—and it starts with understanding your body’s timeline, from hormones to growth plates.
What I’ve found, after years of digging into this topic, talking to pediatricians, and—yeah—watching my own little brother shoot up five inches in one summer (wild, right?), is that your body leaves clues. You just have to know what to look for.
Let’s break it all down.
Growth Spurts During Puberty: Your First Big Clue
If you’re between 12 and 16 (for boys) or 10 and 14 (for girls), chances are you’re either in the thick of a growth spurt or just easing out of one. That period—known medically as peak height velocity—is when your body’s growth hormone is working overtime.
What does that actually look like?
- One month your jeans fit; the next, they’re grazing your ankles.
- You go from sitting at the front of class to suddenly blocking someone’s view in the back row.
- Your voice changes, your appetite spikes, and you start noticing muscles where there weren’t any before.
This is all part of puberty’s wild ride, and it’s different for everyone. Some people hit their growth spurt in middle school, others not until late high school. And yes, it’s totally normal for girls to stop growing earlier than guys.
Quick tip: If you’re still in high school and suddenly can’t stop bumping your knees under the desk—you’re probably not done growing.
Changes in Shoe or Clothing Size
Here’s something I wish someone had told me earlier: your feet grow before you do. For real. I noticed my shoe size jump from a 9 to a 10.5 before I ever saw a change in my height. It was like my body was laying the groundwork—literally.
Common signs you’re growing:
- Needing new cleats every season (annoying, but exciting).
- Outgrowing your sports uniform between semesters.
- Suddenly needing a longer bed or new jeans that actually reach your ankles.
Your joints, tendons, and even your foot arch are adjusting. That’s part of what growth feels like: not just taller, but… bigger.
Open Growth Plates: The Most Accurate Way to Know
Now we’re getting into the science-y part. If you want a surefire answer to “Am I still growing?” the most definitive method is an X-ray of your growth plates—specifically, the epiphyseal plates in your bones.
Pediatricians usually check the wrist or knee area to see if these plates are still open (which means you’ve got growing left to do). Once they fuse? That’s your final height.
I had a pediatrician explain it to me like this: “Open growth plates are like soft edges on a puzzle. Once they harden, the puzzle’s complete.”
You won’t know for sure unless you ask your doctor, but if you’re under 18 and still seeing physical changes, they probably haven’t closed yet.
Hormonal Clues: Acne, Voice Changes, and More
Here’s the thing about hormones: they control way more than just mood swings. Estrogen and testosterone are major players in triggering growth. The pituitary gland, sitting quietly at the base of your brain, starts sending out signals—kind of like flipping the switch on puberty.
What this might look like:
- Boys: deeper voice, sudden body hair, that random mustache attempt
- Girls: more regular periods, hip widening, changes in body shape
- Both: acne flare-ups, oilier skin, emotional rollercoasters (don’t worry, totally normal)
All of these are signs your body is still adjusting, and when that’s happening, growth is still on the table.
Increased Sleep and Appetite: Your Body’s Fuel Demand
Ever feel like you’re hungry all the time? Or that no matter how early you go to bed, you still wake up tired?
That’s not just laziness—it’s biology.
During slow-wave sleep, your body releases Human Growth Hormone (HGH). That’s when your bones, muscles, and organs get the signal to grow. And to do that? You need more calories, more rest, and—yes—sometimes more naps than you’d like to admit.
What I’ve learned is: if you’re going through bags of snacks and crashing after practice every day, your body’s not just being lazy—it’s growing.
Tracking Your Height Over Time (Without the Guesswork)
The best way to know if you’re still growing? Start measuring.
Here’s a simple 4-step method I used with my little brother:
- Pick a consistent spot – a doorframe or empty wall works.
- Measure monthly – use a ruler or tape and mark the date.
- Use an app – apps like Height Predictor or GrowBuddy are actually pretty accurate.
- Compare results to CDC charts – Your pediatrician can show you where you fall in percentiles.
What I love about tracking is you stop guessing and start seeing real numbers. Half an inch in two months? That’s a win.
Genetics and Family Height: It’s in Your DNA (Mostly)
Here’s a reality check: genetics account for up to 80% of your final height. That means your parents, grandparents, and even distant cousins play a role.
There’s a formula I like that gives you a decent prediction:
Mid-Parental Height
For boys: (Dad’s height + Mom’s height + 5 inches) ÷ 2
For girls: (Dad’s height + Mom’s height – 5 inches) ÷ 2
Now, it’s not perfect, but it’s surprisingly accurate in most cases.
Fun fact: My dad is 5’11”, my mom is 5’4″. According to the formula, I should’ve been 5’9″. I ended up at 5’10.5″—so, not bad.
Sports Performance and Growth: What Your Game Says About Your Body
One thing athletes notice (and I’ve coached a few): you suddenly feel more explosive. Maybe your vertical leap increases. Your mile time drops. You add muscle faster. These aren’t just training improvements—they can be signs you’re hitting a growth window.
Watch for:
- Changes in hand-eye coordination
- Increases in speed or jump height
- Feeling “off” in your body as you adjust to new proportions
Growth affects balance and muscle memory. So if you’re dunking easier this year than last, or your swing speed’s jumped—growth might be why.
Final Notes: When to Talk to a Doctor
Now, if you’re way behind peers in height or seem to be growing faster than expected, it’s worth bringing up with a pediatrician.
Red flags to watch:
- No puberty signs by 14 (boys) or 13 (girls)
- Extreme short stature compared to family
- Puberty starting too early (before age 8 or 9)
- Major height jumps after age 18 (could indicate a hormonal imbalance)
A pediatric endocrinologist can run bloodwork, do a bone age X-ray, and help figure out if your growth is typical or if something’s off.
Final Takeaway
If you’re under 21, there’s a good chance you’re still growing.
Especially if:
- Your shoe size is still creeping up
- You’re always hungry or tired
- You’re seeing hormonal changes
- You haven’t hit your family’s average yet
But remember, everyone’s growth timeline is different. Some shoot up at 13, others at 18. The key is to listen to your body, track your stats, and talk to your doctor if something feels off.
And hey—if you’re reading this after measuring yourself again against your doorway… yeah, I’ve done that too.