Cankles is not a medical term. After John Alexander’s character in Shallow Hal used the phrase “cankles,” it became popular. This was a word he used to describe a woman’s lower legs which looked swollen and merged. It could be related to a huge ankle that you were born with or ankle edemai Swelling that occurs as a result of too much fluid in the tissues, which is frequently brought on by heart failure or a vein blockage in the leg. . It is quite common to be born with large ankles, and in certain cases, the problem may be genetic. It is not a symptom of illness. This article discusses some excellent exercises and additional tips to tone up your muscles and hence reduce the appearance of cankles. So, keep reading.
What Are Cankles?
The term “cankles” has surfaced from two words – “calf ” and “ankles.” Cankles is the term used to denote the fat and/or swollen ankles that merge unattractively with the flesh of the calves. A 23-year-old college student and blogger underwent ankle liposuction to address her lifelong struggle with cankles. She shared her journey in her blog, emphasizing, “I was born with cankles and large calves, even at lower weights My weight has changed +/- 20 lbs even though my lower legs had been a little bit thinner at lower weights, I always had cankles (i).” After the procedure, she noticed enhanced leg definition, though her ankles remained large due to bone structure. Despite this, she found the change worthwhile and gained the confidence to wear skirts, overcoming the initial discomfort and recovery period. Cankles usually look short and are thick. The following are some of the possible causes of this development.
What Causes Cankles?
Cankles are believed to be caused by three major factors. They are:
Genetics: Most women who have cankles usually have a close family member with the same problem. If any of your parents have thick or overly sized ankles, you may develop the condition too. Fluid Retention: Lifestyle choices like heavy intake of sodium can cause fluid retention in your body. This may lead to the development of cankles. Pregnancy: Pregnancy is another common factor that can cause cankles. This is usually due to reduced or poor circulation in the lower extremities of a pregnant woman.
In addition to these causes, a sedentary lifestyle or accumulated fat can also contribute to worsening the appearance of cankles. Therefore, you must try the following exercises to tone your muscles. There are various steps you can adopt to reduce cankles and relieve swollen ankles. Start by cutting back on saturated fat and sodium intake because it can lead to fluid retention. Incorporating more vegetables in your diet will provide all essential nutrients and antioxidants that enhance overall wellbeing. In addition to this diet, regular walking and calf workouts like calf raises can strengthen the muscles around your ankles.
How To Get Rid Of Cankles – Exercises
Exercises To Get Rid Of Cankles
1. Calf Raises
10 3
2. Plie Squats
10-15 3
3. Standing Toe Raises
15 3
4. Seated Calf Raises
10-15 3
5. Lunge Calf Raise
15 3 Back To TOC
6. Jumping Rope
5-10 minutes
7. Rowing Machine Exercise
- Sit on the seat of the rowing machine and hold the overhand grip. 2. Keep your arms fully extended, knees bent, and weight balanced on the balls of your feet. 3. Maintain proper posture with a straight back, engaged core, and the balls of your feet securely placed in the straps. 4. Push back using your legs until they are flat when your legs are fully extended. 5. Pull the grip towards your chest, allowing your elbows to bend outward and touching the grip just below your chest. 6. Utilize your upper back muscles as well while pulling the grip towards your chest. 7. Straighten your arms once more and bend your knees to glide back to the initial starting position smoothly. 3 to 5 minutes Once you get familiar with these exercises, you can incorporate ankle weight exercises into your routine for better definition of your ankles. However, keep in mind to start with lighter weights and gradually move up. Further, to make these exercises even more effective, you can follow the below tips and lifestyle changes that can help reduce the swelling in your ankles.
Simple Tips To Reduce Ankle Swelling
Best Diet For Cankles
Proper nutrition for reducing cankles is important. Those who have developed cankles must avoid certain foods and increase the intake of a few others.
Vegetables Whole grains like oats Diuretic foodsi Foods that naturally help your body get rid of excess salt (sodium) and water. like cucumber, cranberry, watermelon, celery, etc. Enough protein
High sodium foods like junk foods and canned (processed) foods Alcohol Saturated fats like butter, cream, ghee, and cheese
Once you start following a healthy diet and lifestyle, remember that patience is key. You will see a noticeable difference in the appearance of cankles in no time. When to see the doctor for cankles? Check out the infographic below on swollen ankles treatments to reduce the swelling around your calves and ankles naturally. If there is no difference in your cankles despite exercising regularly and following a healthy diet, it is best to visit a doctor to see what could be causing it. You can also consult a doctor if you are looking for surgical options to treat your condition. What causes water retention in ankles? Water retention in the ankles can be caused by various factors like a kidney/liver disease, obesity, standing or sitting for too long, pregnancy, or even varicose veins. When should I undergo a surgery for cankles? If diet and exercise have no effect on the appearance of your cankles, you can consult a medical practitioner to look at the possibility of surgery. How long does it take to reduce cankles? If you are following a healthy diet and exercising regularly, you will start noticing a difference in the appearance of your cankles in a few weeks. How effective is liposuction for reducing the appearance of cankles? Liposuction removes fat deposits in the cankles, thereby reducing the size of the ankle. The procedure is minimally invasive and demonstrates visible results after the recovery period. What is the recovery process like after a cankle reduction surgery? The recovery period varies from person to person. You can go home the same day, but physical activities are prohibited for at least a week, and compression socks are recommended. There can be swelling and constant pain, and the overall recovery period can last up to 2 to 4 weeks. How much does cankle reduction surgery typically cost? Liposuction is an expensive cosmetic procedure as it requires a team of experienced professionals. Depending on the location, it can cost anywhere from 5000$ to 15000$. Are there any alternative cosmetic procedures for reducing the appearance of cankles? Regular exercise and healthy eating habits can help reduce the size of your ankles. Another alternative is CoolSculpting, which is a non-surgical, non-invasive procedure that involves freezing the fat cells to eliminate them from the body.
Illustration: How To Get Rid Of Cankles - Diet & 6 Best Exercises
Get rid of swollen cankles with this easy exercise! Discover the simple steps to strengthen your calves and ankles and reduce swelling by checking out the video below.
