How to Get Rid of Cankles: Exercises, Causes and Supplement Advice

Do you have cankles? If so, don’t worry – you’re not alone! Cankles are a common problem for many people. In this article, we will discuss what cankles are, what causes them, and how to get rid of them. We will also provide advice on exercises and supplements that can help improve your lower leg appearance. So don’t despair – read on to find out how you can say goodbye to your cankles forever!

How to Get Rid of Cankles:

What are Cankles?

Cankles are a term used to describe the lack of definition between the ankle and the calf.

While the exact cause of cankles is unknown, there are several factors that can contribute to their development, including weight gain, edema, and genetics.

Cankles can also be a side effect of certain medications. In most cases, cankles are simply a cosmetic issue and do not require treatment.

However, if they are accompanied by pain or swelling, it is important to see a doctor to rule out any underlying medical conditions.

There are a few nonsurgical options for treating cankles, including ankle exercises, compression socks, and diuretics.

For more severe cases, surgery may be necessary to remove excess skin and fat. Ultimately, the best way to prevent cankles is to maintain a healthy weight and lifestyle.

Read: 15 Foods that Contain Healthy Fat to Eat on a Regular Basis

What Causes Cankles?

Although the exact cuase is largely unknown, this is what we do know.

Ever wonder why some people seem to be blessed with delicate ankles while others have cankles? (That’s code for “fat ankles.”) Sure, you could blame it on genetics, but that’s not the whole story. In fact, there are a number of factors that can contribute to cankles. Here’s a look at some of the most common causes:

Excess weight:

This is perhaps the most common cause of cankles. When you gain weight, fat deposits build up in your lower legs and ankles, which can cause your ankles to swell. In addition, the extra weight puts additional pressure on your veins, which can further contribute to swelling.


Most women experience some degree of swelling during pregnancy, and this can often lead to cankles. The extra fluid in your body and the increased pressure on your veins can cause fluid to leak into your tissues, leading to swelling. In addition, pregnancy hormones can also cause tissue to retain more water than usual. Fortunately, this usually disappears after you give birth.


Many women experience cankles during menopause due to hormonal changes that cause fluid retention. In addition, menopause can also lead to weight gain, which can further contribute to cankles. There are supplements and probiotics that can prevent and reverse menopausal weight gain (ref:

Poor circulation:

If you are someone who stands on your feet all day or wear constrictive clothing that cuts off circulation (think tight jeans or socks), this can cause fluid to pool in your lower legs and lead to cankles. Poor circulation can also be a symptom of underlying health conditions such as diabetes or varicose veins.

Read: How to lose 20 lbs in 30 days

Can Men Get Cankles?

Though cankles are more often associated with women, the fact is that men can get them, too.

Cankles are simply a build-up of fat and fluid in the ankles, and while they can be caused by a number of factors – from genetics to lifestyle choices – anyone can develop them.

That said, there are certain things that put men at a higher risk for developing cankles. For one, carrying extra weight can lead to cankles, as the extra fat in the ankles can cause them to swell.

Men who suffer from conditions like edema or circulation problems are also more likely to develop cankles.

Also men who stand or sit for prolonged periods of time are also at a higher risk, as this can cause fluid to build up in the ankles.

While there is no surefire way to prevent cankles, maintaining a healthy weight and lifestyle is always a good idea. And if you do start to notice any swelling in your ankles, it’s important to see a doctor, as this could be a sign of a more serious condition.

How Do You Get Rid of Cankles?

There are a few different ways that you can go about getting rid of cankles. One way is to try and lose weight. If you are carrying around extra weight, it can contribute to cankles. So, if you can slim down, you may be able to get rid of your cankles.

Another way to get rid of cankles is to tone your muscles. If you have weak muscles in your lower legs, it can cause your ankles to swell. So, by doing exercises that target your calves and other muscles in your lower legs, you may be able to get rid of your cankles.

Finally, you may want to consider trying some home remedies. There are a number of different home remedies that people have used to get rid of cankles. So, you may want to do some research and see if any of these remedies work for you.

Here is some detail as to lose the “fat ankles“.

Best Exercises to Get Rid of Cankles

One effective way to treat cankles is with calf raises. This exercise helps to strengthen the muscles in the lower legs and can also help to tone the calves and ankles.

To do a calf raise, stand with your feet shoulder-width apart and your weight evenly distributed.

Slowly raise your heels so that you are standing on your toes, then lower them back down to the starting position. Repeat this exercise 10-15 times for best results.

Another useful exercise for treating cankles is cardiovascular activity. Cardio helps to boost circulation and lymphatic drainage, which can help to reduce the build-up of fluid in the lower legs.

Additionally, cardio helps to burn calories and promote weight loss, which can also help to reduce the appearance of cankles. Walking, jogging, biking, and swimming are all great forms.

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Can Diet Help Reduce Fat Ankles?

Cankles can be the result of excess fat and fluid retention around the ankles, and can be difficult to get rid of through diet and exercise alone. However, there are certain dietary changes that can help to reduce the appearance of cankles.

One way to reduce cankles is to avoid foods that are high in salt. Salt makes the body retain water, which can lead to puffiness and swelling.

Instead, focus on eating plenty of fresh fruits and vegetables, which are naturally low in sodium. You should also limit your intake of processed foods, which tend to be high in salt. Another way to reduce cankles is to eat more fiber.

Fiber helps to flush toxins out of the body and helps with digestion.

Good sources of fiber include beans, lentils, whole grains, and nuts. Finally, you should make sure to stay hydrated by drinking plenty of water throughout the day. water helps to prevent fluid retention and helps the body to flush out toxins. by making these simple dietary changes, you can help to reduce the appearance of cankles.

Which Supplements Get Rid of Cankles?

If you are looking for a more immediate solution, there are a number of different supplements that you can take to help reduce the appearance of cankles.

One supplement that is often recommended for treating cankles is horse chestnut seed extract. This supplement helps to improve circulation and prevents fluid retention.

It is also thought to have anti-inflammatory properties, which can help to reduce the swelling around the ankles.

Another useful supplement for treating cankles is gotu kola.

This herb helps to improve circulation and promote collagen production, which can help to improve the appearance of the skin around the ankles.

Finally, you may want to consider taking a diuretic supplement.

Diuretics help to promote urination and can help to reduce the amount of fluid retention in the body. Dandelion root and green tea are two examples of diuretic supplements that you may want to try.

Bromelain is a digestive enzyme found in pineapples that can help to reduce inflammation.

It is also thought to have diuretic properties, which can help to reduce fluid retention. Bromelain is available in supplement form or you can eat fresh pineapple, which is also a good source of fiber.

Getting Rid of Cankles – Summary

One of the most common complaints among women of all ages is cankles – fat deposits that accumulate around the ankles, making them appear thick and bloated.

While there are a number of factors that can contribute to cankles, such as genetics and age, they can also be caused by weight gain, water retention, or even certain medications.

Fortunately, there are a number of ways to get rid of cankles. For instance, weight loss can help to slim down the entire body, including the ankles.

In addition, exercise can help to tone the muscles in the lower legs and reduce fluid retention.

Finally, there are a number of topical treatments that can help to break down fat deposits and improve circulation in the ankles. With so many options available, there’s no need to suffer from cankles any longer.

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About Tony Jay

Tony Jay (CEO of AGJ Media, CPD certified in Diet and Nutrition) Tony is a fitness enthusiast, writer, and entrepreneur. He’s been active in the health and wellness industry since 2007 and firmly believes correct nutrition is the key to good health. A workaholic by nature, Tony uses power yoga to keep his mind sharp, maintain physical subtlety, and keep fit. LinkedIn