How to get rid of cankles – get skinny ankles fastLet’s face it, most of us would be lying if we said that we found chunky ankles attractive. They weigh down the appearance of our legs, and even make selecting a pair of shoes difficult. So what are cankles? The urban dictionary describes a cankle as “the meeting of the calf and the foot where an ankle is not present due to lack of ankle definition” – ouch! I mean, here we are focusing on losing belly fat, or that back fat and now there’s another thing to worry about. But the fact remains that many of us do want slimmer ankles – and there’s nowt wrong with that. I’m sure you want to know how to get rid of cankles. If so, you have come to the right place.
What Are Cankles?So how do you know if you have cankles? We’ve given you the urban dictionary definition, but let’s explore what cankles are a little further. In a typical leg, the ankle area is thinner than the calf. But people with cankles have a calf and ankle area that are approximately the same size. There is almost no definition of calf and the lower leg appears fatter than normal. According to the Dr. Oz Show, cankles occur when weight gain increases fat stores in the leg. Then, due to gravity, these fat stores begin to gather around the ankle region creating wider ankles. However, this is just one way that cankles are formed, there are others.
What are cankles caused by?Perhaps you’re wondering. are cankles normal? The answer to that would be – sometimes. You may have cankles because your parents had them. But there are different causes of cankles and some may indicate other issues.
1. Fluid RetentionOften swelling around the ankles is caused by fluid retention. One of the main reasons for this is high levels of sodium in the body. This encourages the body to hold on to excess water, causing bloating and (of course) swollen ankles. Many pregnant women experience puffy ankles due to poor circulation. When the blood is not able to flow as freely as it should, it begins to pool in the ankles and increases their size. But here’s the good news. If you are reading this and asking yourself; can you get rid of cankles? The answer, when it comes to cankles caused by fluid retention, is a big fat YES! What to do:
- Get a pair of compression socks, these are fast at relieving swelling. However, they will only work as well as your diet, so avoid sodium-rich food.
- Drink at least 1 liter of water per day because your body will hold water if you do not drink enough of it.
- Use natural diuretics that will dislodge excess water weight.
- Reduce any excess salt in your diet. Since, aside from being bad health wise, it also makes you hold on to fluid like crazy.
- Another thing you can do to get rid of fluid retention is to exercise. A regular exercise routine will give your body the extra help it needs to keep it in balance. Not only will you sweat out excess water but also the sodium that causes you to retain it.
- If you’re pregnant, and the puffy ankles persist, have a discussion with your doctor about any health complications.
2. MedicationsThere are some medications that cause fluid retention. Examples are; medication for high blood pressure, nonsteroidal anti-inflammatory drugs (NSAIDs) and corticosteroids. What to do:
- If your ankles disappear soon after taking a new medication, speak to your doctor about possible side effects. They may be able to prescribe an alternative that agrees with your body, or give you advice on how to reduce the fluid build up.
3. GeneticsSometimes, just like hair, skin, and eye color, genetics can dole out a pair of cankles. When someone is genetically predisposed to get cankles, they stick around, despite diet and weight changes. What to do:
- There is no way to change your genetics, but you can focus workout’s to your calves. This is an area that even the fittest people tend to ignore.
- Make sure you are not doing things that increase swelling or make you retain extra water.
4. IllnessThe causes of cankles are rarely serious, however their can sometimes be an underlying medical problems. For example; liver failure, kidney disease, heart failure may also increase fluid around the ankles. The Fix: If you’re experiencing symptoms, like changes in urination, fatigue, nausea, or shortness of breath, visit your doctor as soon as possible.
1. Weighted calf raisesThe workout by Healthline includes either a dumbbell, a kettlebell or a barbell. This works out a weak calf muscle (gastrocnemius) and a deep calf muscle (soleus).
- Start standing upright, your legs shoulder-width apart, your arms hanging on your sides with a weight in each hand.
- Make sure your arms are extended your shoulders relaxed, and then you place your weight on the balls of your feet.
- As you lift your heels off the floor, bring down your weight and move your body upwards.
- Keep this pose for a brief moment at the top, then gradually lower your heels back to the ground in a smooth, fluid movement.
2. Jumping ropeJumping rope is not only the ideal aerobic workout— it can also be a useful trick to slim down your ankles, or at least give them more definition. To see some real results, commit to jumping rope for at least 10 minutes a day.
3. Cankle-lift treatmentEquipment required: You’ll need a weight like a barbell for this exercise along with a sturdy chair.
- Sit on the chair and balance the weight across your thighs.
- Muscles worked: superficial calf muscle (gastrocnemius), deep calf muscle (soleus) Sit in a comfortable chair with your weight resting on the top of your thighs.
- Drive your toes to the floor to move your weight upward and lift your heels off the ground.
- Keep it at the top for a brief moment.
- Put your feet down to the ground.
- Having the weight on your thighs will help you keep this motion under control.
- Do 3 sets of 20 repetitions.
4. Squat and calf raise
- This exercise, if done regularly, will certainly help get you those defined ankles and calves.
- Start with your feet wide apart (see above), with your toes slightly turned out and your hands at your hip.
- Lower your knees over your toes and go into a squat position.
- Holding this stance and raise your heels off the floor without lifting your hips.
- Slowly place them back down 10 times in a row, moving back to a standing position to complete one rep.
5. High-knee jog in place
As part of a full workout, Women’s Health breaks down a simple exercise that targets your lower leg muscles. Start in a standing position, and raise your left leg and your right arm in front. Then, hop and switch so that your right leg and left arm are in front of your body. Throughout this running movement, the focus should be on staying on the balls of your feet. See also: