Cankles are a common issue for many people, especially noticeable during warmer months when we wear more revealing clothes. But what exactly are they? Cankles occur when fluid builds up in the ankles and lower legs, which can result from various factors like pregnancy, obesity, or sitting and standing for too long. Tackling cankles involves exercises aimed at reducing fat and toning calf and ankle muscles. There are also special creams available to break down fat and fluid in those areas. Eating a healthy, low-salt diet rich in antioxidants might also help lessen cankles.
The lower legs are comprised of major muscles like the calf and ankle. When excess fat or fluid builds up there, it can make the legs look swollen or bigger, known as cankles, which many see as a cosmetic concern. Some medical issues, like blood clots or edema (water retention), can also cause cankles. Edema might result from a high-salt diet or issues with the kidneys or heart.
Obesity is another trigger for cankles. Extra weight can stretch the skin, making the lower legs and ankles look larger. In some cases, a cosmetic surgeon might recommend liposuction to remove extra fat in the ankle area. The term “ankle-brachial index” is used medically for thick ankles, where the normal measurement should be around 1:1, matching the upper arm.
Cankles can arise from various causes, differing per individual. These might include medical conditions like edema or obesity, or lifestyle habits like prolonged sitting or standing. Here are some common causes:
1. Water Retention: Especially common in women, water retention during certain menstrual cycle phases can cause cankles. A sodium-rich diet can also lead to water retention.
2. Obesity: Excess weight stretches the skin, making the ankles and lower legs appear larger.
3. Pregnancy: Extra weight gain during pregnancy can cause skin stretching, and water retention is common, contributing to cankles.
4. Prolonged Standing or Sitting: Can lead to blood pooling in the lower legs and ankles, causing swelling.
For a proper diagnosis and personalized treatment, it’s best to consult a doctor. They can identify the root cause of cankles and suggest treatments. If water retention is the culprit, reducing salt intake while eating diuretic foods like watermelon and cucumbers can help. Wearing compression socks can also reduce swelling.
For cankles due to obesity, focusing on weight loss through diet and exercise is key. There’s no one-size-fits-all approach, but lifestyle changes like reducing salt intake or losing weight may be enough. In some cases, more invasive options like liposuction might be advised.
Improving blood circulation is crucial for healthy ankles free from swelling. If you have a sedentary lifestyle, you might risk poor circulation, which can lead to cankles. Compression socks can prevent swelling and treat spider or varicose veins in the calves. Exercise is another great way to combat cankles by improving blood flow, reducing swelling, and aiding weight loss. Regular exercise tones the muscles in your lower body, giving you healthier legs. Aerobic activities are particularly beneficial for people’s overall fitness and circulation improvement.
Including healthy eating practices is also important. Opt for a balanced diet with anti-inflammatory foods and lean proteins while avoiding fast foods and sugary snacks. Natural herbs can aid in reducing cankles by helping the lymphatic system remove excess fluid from the body. However, before taking supplements, it’s wise to discuss with a doctor, especially if they might interact with your current medications.
Depending on the cause and your health, a doctor might offer specific treatments, including surgery options like cankle reduction or liposuction. Some medications, like diuretics or compression stockings, might also be recommended for edema.
Cankles mainly pose a cosmetic challenge, though resolving them can be achieved through diet and exercise. If a medical issue is causing yours, consulting your doctor for the best possible treatment is crucial. A balanced diet and consistent exercise routine are great starting points. Additionally, certain herbs might help minimize cankles.
