8 Easy Ways to Make Your Ankles Smaller

Often the calf and the ankle look like they are merged together, commonly known as cankles. These thick ankles can make you hate your legs. What leads to cankles? Genetic factors seem to play an important role, but obesity, lymphedema, diabetes, hypertension, or heart diseases, can lead to cankles as well. Getting rid of these thick ankles depends on its underlying cause. When it comes to genetic factors, there is not much left to do, but when caused by health conditions mentioned above, the ankles can get smaller, if these conditions are maintained under control.

How to Get Smaller Ankles

1. Get Checked by a Healthcare Professional

If you are worried about the look of your ankles, and especially if they have suddenly become thicker than before, you should get checked by a healthcare professional. He/she will examine your feet, ankles, and legs. A detailed medical history, as well as, a family history, is important in order to determine the real cause behind these thick ankles. Diagnosing the cause of cankles is important as they can be caused by a benign problem such as obesity or edema, or they can be caused by serious medical conditions such as heart problems, hypertension, diabetes, etc., which requires proper medical treatment. Often, you can get referred to a specialist for food and circulatory problems.

Keep in mind that some persons, especially women have larger ankle bones and thicker calf muscles, leading to cankles. Also, obesity is a common cause of cankles too, even though body fat is more likely to get accumulated in the abdomen, buttocks, thighs, or face.

2. Compression Stocking Is a Must

How to get smaller ankles? If you have a vascular disease that is causing cankles, you will benefit a lot from compression stocking. You can get them from medical supply stores or even buy them online. By wearing compression stocking, the muscles and the blood vessels of the legs will get the necessary support, reducing the edema and swelling as the circulation is promoted.

You can also lift your feet while watching TV or resting as it will help your blood flow, reducing the gravity effect. If you have problems with painful feet or swelling then Epsom salt can help you deal with these problems.

3. Lose Weight with Physical Activity

If obesity is the cause of your cankles than you need to lose those extra pounds you have. However, you need to be very patient as you won’t start losing fat from your ankles immediately.

Depending on the level of obesity you might want to start with cycling or swimming in order to avoid extra pressure on your ankle joints. Later you can switch to other exercises or sports. You will probably need supervision from a healthcare provider as well as losing weight is not an easy thing to do, especially in those who are extremely obese. Leg exercises performed a couple of times during the week will do also good when trying to get smaller ankles.

4. Watch the Number of Calories You Take

Focusing on the number of calories you consume each day is also very important, especially if you are overweight or obese. If you lead a sedentary life, you will not need more than 2000 calories a day. Eat healthy foods such as fruits and vegetables, but drink plenty of water too in order to keep your body hydrated. Avoid fatty foods, unhealthy snacks, soda beverages, cookies, chocolates, donuts, etc. A reduction of calorie intake by 500 calories will provide you with a loss of 4 pounds a month.

5. Don’t Eat Salty Food

How to get smaller ankles? By reducing the salt intake with your diet you can make your legs look thinner, and your ankles as well. Salty foods should be eliminated from the diet, especially in cases when dealing with water retention problem. The ankles, the face, hands, and feet are body parts most affected by a high-salt diet. Avoid processed foods as much as possible and choose fresh foods instead.

6. If You Are Pregnant, Just Be Patient

When pregnant, a certain weight gain is considered normal. The ankles get fat too, especially in the last trimester when there is water retention in the lower extremities. But, there is nothing to worry about as your cankles problem will be solved once the baby is born. Instead, go for moderately paced walks, reduce the sodium intake and raise your feet whenever you have the chance for.

7. Avoid Alcoholic Beverages, Especially Beer

The alcohol can damage the liver and the pancreas, especially chronic and excessive alcohol intake. If these body organs don’t function normally, edema will occur due to water retention. If you prefer to drink a glass or two every now and then choose red wine as it is healthier than other alcoholic beverages.

8. Do Special Lower Leg Exercises

How to get smaller ankles? If you have problems with cankles, then lower leg exercises might help if performed at least three times a week. If you burn more calories than you eat by being more physically active, then your legs including your ankles will look toned and fit.

  • Squat jumps might help. To perform this exercise you need to stand with your feet shoulder width apart. Come into a squat position by bending your knees. Your knees should not extend beyond the toes. Now jump as high as you can and make sure to land on the balls of your feet. Repeat squat jumps 10 times.
  • Lateral jumps are another exercise you can do when trying to get smaller ankles. To perform this exercise, place a marker on the floor. A towel or something else will do the work. Stand with your feet shoulder width apart, but with the knees slightly bent. Jump over the marker from one side to the other.
  • Calf raises are also very good leg exercises. To perform this exercise, stand up straight while keeping heels together and turning the toes out just a little bit. Come up onto the toes focusing your weight on the balls of your feet. Then slowly bring the heels back on the ground. Repeat this exercise 20 times and hold to a chair or something else if you need support.
 
 
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