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 XSwelling 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. 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.
[ Read: How To Improve Blood Circulation Naturally ] 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.
How To Get Rid Of Cankles – Exercises
Exercises To Get Rid Of Cankles
1. Calf Raises
10 3
2. Plie Squats
10-15 3 [ Read: Squats 101 – How To Do Squats Properly ]
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 [ Read: 14 Benefits Of Skipping Exercises ] 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
Your diet choices also play a significant role when it comes to combating cankles. Listed below are some of the best diet tips that can help this condition.
Best Diet For Cankles
Those who have developed cankles must avoid certain foods and increase the intake of a few others.
Vegetables Whole grains like oats Diuretic foodsi XFoods 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? In the infographic below, learn a few home remedies 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.
