How to Get Rid of Cankles: A Complete Guide

, cankles—the term might sound funny, but if you have them, you know they're no laughing matter.

Cankles, where the calf doesn't taper down to the ankle, can make finding the proper boots a chore and dampen your confidence. The term combines the words "calf" and "ankle," and while it isn't a medical term, it has become notorious due to its ability to make people self-conscious and uncomfortable.

So, how can you wave goodbye to cankles and say hello to more defined ankles? This article will explore the best ways to eliminate cankles and achieve toned and shapely legs.

The Causes of Cankles

In a leg without cankles, the ankle area is thinner than the calf. Legs with cankles have a calf and ankle area that is practically the same size, resulting in no definition, making the lower leg look wider than expected.

There are many causes of cankles, some of which may be related to some medical complications. Genetics plays a significant role in causing cankles, but lifestyle factors like diet and activity level can also contribute. Understanding the root cause is the first step in addressing the issue.

Painless swelling in the ankle area is normal if you are overweight, pregnant, or experiencing hormone fluctuations. Some people also notice their ankles swelling when sitting down for extended periods. Certain medications can cause the ankle area to swell, too.

Nevertheless, swelling in the lower legs may also indicate a problem. It could be caused by a blood clot, a leg infection, or the veins failing to properly pump blood back to the heart.

That said, if you're experiencing swelling in the ankle area, it's essential that you speak to your doctor to fully understand why it's occurring.

Tips For How To Get Rid Of Cankles

If the reason your ankles are swelling isn't a medical problem, then you're in luck. Getting rid of them under these conditions is much easier when you make specific changes to your lifestyle.

To reduce the fatty appearance of your lower legs, we recommend the following:

1. Lose Weight

If you are overweight, you must slim down to get rid of those swollen ankles. However, a key issue with weight loss is that you can't choose where the fat loss occurs.

If you stick to a healthy diet, control your calories, and exercise in a way that burns body fat, you will lose fat overall, likely seeing smaller ankles in the process.

2. Healthy Dieting With Less Salt

ankles can often be traced to eating habits. Eating a diet high in fiber, protein, and healthy fats can help you lose weight and tone your legs. Some of the best foods to include in your diet for getting rid of cankles include:

• Lean protein sources such as chicken, fish, and tofu.

• Whole grains like brown rice, quinoa, and whole wheat bread.

• Fruits and vegetables like berries, leafy greens, and carrots.

• Healthy fats such as nuts, seeds, and avocados.

If you have a high salt intake, sodium will cause you to retain water in many areas of your body. Reducing sodium intake can lead to less water retention, which can also help you feel less bloated and swell less. Compression garments may also help in these cases.

Remaining hydrated is essential in getting rid of cankles caused by swelling. When dehydrated, your body tends to retain water, making your legs appear swollen and puffy. Drinking sufficient water helps flush out excess salt from the body, which can reduce swelling and improve the definition of your ankles.

3. Exercising To Reduce Fat In The Ankles

Specific exercises can strengthen and tone the calf muscles, helping define the ankle area. Think about exercises like calf raises, walking on inclines, and jumping rope—simple activities that can be surprisingly effective.

One of the most effective ways to eliminate cankles is to exercise regularly. This can help you burn fat and tone the muscles in your legs, giving you a more defined calf and ankle area.

Both cardio and targeted exercise are recommended. Cardio will help burn calories effectively, while calf exercises will help strengthen muscles. Unfortunately, no exercise will directly help reduce fat in the lower legs. Cardio and maintaining a caloric deficit will help burn fat throughout the body. Genetics and hormones will dictate which body parts will lose fat first. Meanwhile, strength exercises like calf and tibialis raises will help tone the lower leg by building muscle.

Performing exercises that burn calories efficiently and tone the calves can provide the best return on your time investment. Some of the best examples of such exercises for cankles include:

• Running or jogging: This is an excellent way to burn fat and tone the muscles in your legs.

• Jumping rope: This high-intensity exercise can help you burn calories and tone your calves.

• Cycling: This low-impact exercise can help tone your calf muscles while improving fat-burning and cardiovascular health.

• Walking: A simple and easy exercise, frequent walking can help burn calories throughout the day and tone your leg muscles. Incorporate incline walking for added difficulty and additional calf toning.

Most people find success by first losing a reasonable amount of fat, then training the lower leg area to define the calves and ankles by toning the muscles.

Make sure to perform specific calf muscle-building for both calf muscles, the gastroc and soleus, along with the tibialis on the front of the lower leg. Standing calf raises and other movements with the legs extended help target the larger gastroc muscle, while seated calf exercises target the smaller soleus. Schedule them into your workout routines for toned and healthier-looking lower legs.

4. Cankle Fat Removal

If you've tried everything and still can't get rid of your cankles, you may want to consider cosmetic procedures such as calf liposuction. However, these procedures are not all the same, as traditional liposuction often requires general anesthesia and comes with a lengthy downtime.

Make sure to do adequate research and consult with a qualified medical professional before making any decisions.

AirSculpt's Solution for Cankles: The CankCüre™

Instead of opting for invasive and potentially risky cankle liposuction in Chicago, you can receive the AirSculpt® CankCüre™. This minimally invasive fat removal process doesn't use a scalpel, needle,  stitches, or general anesthesia and requires a brief downtime of only 48 hours. You'll achieve a beautifully tapered leg that gradually slims from the calf down to the ankle. 

The patented AirSculpt calf and ankle fat removal technique enables surgeons to remove lower leg fat through minuscule entry points. This benefit means instead of massive scars typical after calf lifts or liposuction, you'll have a mere freckle-sized blemish that fades with time. Results are always permanent with this next-level cankle liposuction approach, a major benefit compared with nonsurgical approaches that require endless sessions.

For more information, contact our Chicago body sculpting office or the AirSculpt center nearest you for your free consultation.