Having cankles, or thick ankles that seemingly blend into your calves, can be frustrating and impact your self-confidence. But fret not, as there are 10 effective ways to bid farewell to cankles and attain shapelier legs. From incorporating targeted exercises to making dietary adjustments, this article outlines simple yet powerful strategies to help you say goodbye to cankles once and for all.
Exercise
Exercise is an essential component of maintaining a healthy lifestyle, and it can also help in getting rid of cankles. Incorporating cardiovascular exercises, leg exercises, calf raises, ankle circles, and resistance band workouts into your routine can contribute to toning the muscles in your legs and ankles.
Cardiovascular exercises
Engaging in cardiovascular exercises such as jogging, cycling, swimming, or brisk walking can be extremely beneficial in reducing excess fat and promoting overall weight loss. These exercises increase your heart rate, burn calories, and help in shedding unwanted fat from your legs and ankles. Aim for at least 30 minutes of cardiovascular exercise most days of the week to maximize the results.
Leg exercises
Specific leg exercises help in toning and strengthening the muscles surrounding the ankles, which can contribute to reducing the appearance of cankles. Squats, lunges, and leg presses are excellent examples of exercises that target your glutes, hamstrings, and quadriceps while also engaging the muscles in your legs and ankles. Include these exercises in your workout routine a few times a week to see noticeable improvements over time.
Calf raises
Calf raises are a simple yet effective exercise that primarily targets the calf muscles, but it can also help in diminishing the appearance of cankles. To perform calf raises, stand with your feet hip-width apart and slowly rise onto your tiptoes, then lower yourself back down. Repeat this movement for several sets, gradually increasing the number of repetitions as your strength improves.
Ankle circles
Ankle circles are a great way to improve ankle flexibility and strengthen the muscles surrounding the ankle joint. To perform ankle circles, sit or stand with one leg lifted off the ground. Slowly rotate your ankle in a circular motion, first in one direction and then in the opposite direction. Perform this exercise for a few minutes on each ankle daily to enhance ankle mobility and reduce the appearance of cankles.
Resistance band workouts
Incorporating resistance band workouts into your exercise routine can effectively target the muscles in your legs and ankles. Resistance bands provide resistance throughout the entire range of motion, helping to strengthen and tone the muscles in your lower body. Exercises such as leg abductions, leg extensions, and ankle dorsiflexions using resistance bands can specifically target the muscles surrounding your ankles and contribute to reducing the appearance of cankles.
Healthy Diet
A healthy diet plays a crucial role in overall well-being and can also contribute to reducing the appearance of cankles. Making some dietary changes can help reduce water retention, decrease inflammation, and promote healthy weight loss.
Reduce sodium intake
Excessive sodium consumption can lead to water retention, which can make cankles appear more pronounced. It is recommended to limit your sodium intake by avoiding processed foods, fast food, and salty snacks. Instead, opt for whole foods that are low in sodium and season your meals with herbs and spices instead of salt.
Increase water consumption
While it may seem counterintuitive, increasing water consumption can actually help reduce water retention and flush out toxins from your body. When you don’t drink enough water, your body tends to retain water, causing swelling in various parts, including the ankles. By drinking an adequate amount of water daily, you can help your body regulate fluid balance and reduce the appearance of cankles.
Consume anti-inflammatory foods
Foods with anti-inflammatory properties can help diminish the appearance of cankles by reducing inflammation in the body. Incorporate more fruits and vegetables such as berries, leafy greens, and cherries into your diet, as well as foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseeds. These foods can help reduce swelling and promote overall health.
Avoid processed foods
Processed foods often contain additives, preservatives, and high amounts of sodium, which can contribute to water retention and inflammation. Opt for whole foods instead, such as lean proteins, whole grains, fruits, and vegetables. These foods provide essential nutrients and contribute to healthy weight management, which can ultimately reduce the appearance of cankles.
Stay Hydrated
Staying hydrated is crucial for overall health and plays a significant role in reducing the appearance of cankles. When you are properly hydrated, your body can efficiently regulate fluid balance and prevent water retention, which can make cankles more noticeable. Aim to drink at least 8 cups (64 ounces) of water per day and adjust your intake based on your activity level and climate.
Massage
Massaging the legs and ankles can help improve blood circulation, reduce swelling, and alleviate discomfort associated with cankles. Regular self-massage techniques and professional lymphatic drainage massages can be beneficial in promoting lymphatic flow and reducing the appearance of cankles.
Self-massage techniques
Performing self-massage techniques on your legs and ankles can help stimulate blood flow, decrease fluid retention, and reduce the appearance of cankles. Use gentle circular motions, light pressure, and a moisturizing lotion or oil to massage the ankles and calves. You can also try using a foam roller or a massage ball to target specific areas and alleviate tension.
Professional lymphatic drainage massage
Professional lymphatic drainage massage is a specialized technique that stimulates the lymphatic system to eliminate toxins, excess fluid, and reduce swelling. By improving lymphatic flow, this massage can help reduce the appearance of cankles. Consult with a professional massage therapist who is experienced in lymphatic drainage massage to determine the most effective treatment plan for your specific needs.
Compression Garments
Wearing compression garments, such as compression socks or stockings, can provide gentle pressure and support to the legs and ankles. These garments help promote blood circulation, reduce swelling, and prevent fluid accumulation, which can effectively minimize the appearance of cankles. Consult with a healthcare professional to determine the appropriate compression level and style of garment that suits your needs.
Weight Loss
Maintaining a healthy weight can significantly impact the appearance of cankles. Excess weight can contribute to fat accumulation in the legs and ankles, making cankles more prominent. By embracing a healthy lifestyle that includes regular exercise and a balanced diet, you can achieve a healthier weight and reduce the appearance of cankles over time.
Elevate Your Legs
Elevating your legs is a simple yet effective way to reduce swelling and promote blood circulation in the legs and ankles. Lie down and elevate your legs above heart level by propping them up on pillows or placing them on an elevated surface. This position helps minimize fluid retention and allows the excess fluid to drain from the legs, which can visibly reduce the appearance of cankles.
Cold Therapy
Cold therapy can be particularly helpful in reducing swelling and inflammation in the legs and ankles. Applying cold compresses or opting for an ice bath can constrict blood vessels, reduce fluid buildup, and provide relief to the affected area.
Cold compress
To make a cold compress, wrap a few ice cubes in a towel or use a gel ice pack. Apply the compress to the swollen area for 15-20 minutes at a time, several times a day. The cold temperature will help constrict blood vessels, reduce swelling, and alleviate discomfort associated with cankles.
Ice bath
If you prefer a more immersive cold therapy treatment, consider taking an ice bath. Fill a bathtub with cold water and add ice cubes. Immerse your legs and ankles in the icy water for 10-15 minutes, gently moving them to increase blood circulation. It is important to gradually adjust your body to the cold water to prevent shock. Ice baths can effectively reduce swelling and provide a refreshing treatment for cankles.
Foot and Ankle Exercises
Targeted foot and ankle exercises can strengthen the muscles and improve flexibility in the lower extremities, which can help reduce the appearance of cankles.
Ankle rolls
Perform ankle rolls to enhance ankle mobility and strengthen the muscles surrounding the ankles. Sit or stand with one leg lifted off the ground, and slowly rotate your ankle in a circular motion. Repeat this exercise in both directions for a few minutes on each ankle daily.
Ankle pumps
Ankle pumps are a simple exercise that can be done anywhere, anytime. Sit or lie down with your legs extended. Flex your ankles, pulling your toes towards you, and then point your toes away from you. Repeat this movement for several sets, gradually increasing the number of repetitions as your strength improves.
Toe strengthening exercises
Toe strengthening exercises can improve the strength and flexibility of the muscles in your feet and ankles. Try picking up small objects, like marbles, with your toes or use resistance bands to perform toe curls and extensions. These exercises can help strengthen the muscles around your ankles and contribute to reducing the appearance of cankles.
Medical Intervention
In some cases, medical intervention may be necessary to address severe cases of cankles that do not respond to lifestyle changes alone. Two common medical interventions for cankles are liposuction and ankle strengthening surgeries.
Liposuction
Liposuction is a surgical procedure that removes excess fat deposits from specific areas of the body, including the ankles. A qualified plastic surgeon can perform liposuction to remove excess fat in the ankle region, resulting in a slimmer and more contoured appearance.
Ankle strengthening surgeries
In cases where weakness or instability in the ankles contributes to the appearance of cankles, ankle strengthening surgeries may be recommended. These surgeries aim to repair or reconstruct the ligaments and tendons in the ankle joint, improving stability and reducing swelling.
It is important to consult with a medical professional or specialist to determine if these medical interventions are appropriate for your specific situation.
In conclusion, getting rid of cankles requires a comprehensive approach that combines various lifestyle changes, exercises, and, in some cases, medical intervention. By incorporating cardiovascular exercises, leg exercises, ankle and foot exercises, following a healthy diet, staying hydrated, using massage techniques, wearing compression garments, practicing cold therapy, and considering medical interventions when necessary, you can effectively reduce the appearance of cankles and achieve slimmer, more toned legs and ankles. Remember to consult with a healthcare professional before making any significant changes to your exercise routine, diet, or considering medical interventions to ensure they are suitable for your individual needs.
