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Fat ankles, also known as cankles because it is difficult to find where the calf ends and the ankle begins, are the bane of many Americans. Different methods exist to help either rid or diminish the look of cankles, depending on whether they are from a medical condition or not. While you are working to rid yourself of fat ankles, avoid wearing any sort of high-top shoe that hits at or slightly above the ankle; that only draws attention to the area.
Do cardio exercises. Fat ankles often occur when you are overweight. A general weight loss regimen that includes cardio exercises can help slim your entire body. There really is no spot reduction for ankles. The best people can do is to lose weight and define the calves. Particularly effective exercises to help rid unwanted fat that also target the ankle area are jumping rope, jumping squats and calf raises.
Register for an exercise class that focuses on the legs, such as kickboxing. Circuit training exercises that center on the legs, such as calf raises, are also good choices.
Do the toe walk, a walking method that tones your calves. Walk on tiptoes, centering your weight on the balls of your feet. Walk this way for a full minute.
Take diuretics, drugs that cause urination, if you have edema. You cannot take diuretics if you are pregnant.
Reduce your salt intake.
Raise your legs several times a day. This improves circulation.
Get up and walk around if you sit for prolonged periods.
Avoid spending time outdoors when it is hot. Heat makes it more difficult for your body to rid excess fluids, especially around the ankles.
- Swelling of the ankles could be from edema, fluid retention. Typical causes are physical inactivity, sitting or standing too long, pregnancy, the days before menstruation, menopause, certain medicines such as nonsteroidal anti-inflammatory drugs and excessive salt intake.
- See your doctor for a diagnosis if you have swelling.