Can you make your ankles smaller

If obesity is the cause of your cankles than you need to lose those extra pounds you have. 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.

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 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 calories will provide you with a loss of 4 pounds a month.

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.

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.

It appears that they are one fluid, continuous body part. Your body has its own unique set of characteristics, including height, weight, and body type. But you can effectively tone up and change the shape of different body parts through healthy eating and weight training.

Keep in mind: Building muscle is achieved more effectively when you engage in training that includes resistance exercises, instead of simply doing cardiovascular exercises such as running.

Incorporating a few calf muscle exercises three to four times a week along with following a sensible diet can make a difference in the shape of your lower leg. Not only will your two calf muscles gastrocnemius and soleus get stronger, but you will become leaner.

Weight training also helps tone your muscles, improving your appearance and fighting age-related muscle loss. Equipment needed: You can use dumbbells, kettlebells, or a barbell for this movement. Muscles worked: superficial calf muscle gastrocnemius , deep calf muscle soleus. If you need to increase the challenge, you can use a heavier weight in each hand, or increase your reps per set to Equipment needed: A stair that has a drop-off of at least 5 inches.

Weights are optional. The aim of this move is to isolate your calves to increase strength. Start with a lower weight and work up. Muscles worked: Performing a calf raise in a full lunge works your balance, mobility, and flexibility in your hip girdle and in your calf muscles. Reducing your calorie intake by calories daily will result in about 4 pounds of fat tissue loss per month. Salads made with leafy greens and fresh vegetables are excellent choices for weight loss because they are low-calorie, high in nutrients and relatively bulky high in fiber , so they fill up your stomach.

Just remember to go easy on the salad dressing. Drinking lots of water is great for weight loss because it's calorie free and helps to curb your appetite. Consider liposuction. If you're having trouble losing the fat deposits around your ankle, then schedule a consultation with a vascular or cosmetic surgeon in order to discuss fat removal via liposuction.

In addition to liposuction, the surgeon may be able to shave or remodel the bones and muscles of the lower calf and ankle. Make sure you understand all the risks of undergoing surgery, such as allergic reactions to anesthesia, infections and heavy blood loss.

Part 4. Reduce your dietary salt intake. Diets high in salt tend to make tissues look puffy because the sodium within salt pulls the water from the cells into the surrounding interstitial spaces, creating a type of swelling called edema. Most processed foods are high in sodium, so focus more on fresh meats and produce.

Canned tomato sauces, salsas, crackers and pickled veggies are particularly high in sodium. Your daily sodium intake should be between 1, mg and 2, mg. Be patient if you're pregnant. Pregnancy not only involves weight gain that may negatively impact your ankles, but also periods of poor circulation and changes in hormonal levels, which often promotes fluid retention in the lower legs.

So if you're worried about your cankles during pregnancy, then you can certainly reduce your sodium intake, but simply wait until you give birth and see if your ankles go back to normal size. Going on moderately paced walks and always raising your legs when you sit will help reduce edema in your ankles while you're pregnant.

Realize also that edema can come and go with a woman's menstrual cycle. Avoid consuming excessive alcohol, especially beer. Chronic alcohol intake can injury the pancreas and liver because ethanol is relatively toxic. A damaged liver doesn't work properly making enzymes and processing amino acids, which leads to edema water retention in the body.

Beer can be particularly problematic because some brands are also high in sodium. Consider switching to red wine, which is healthier for your blood vessels. Part 5. Wear long, wide-legged pants. Long pants will cover your cankles and slim your legs at the same time.

Try to avoid skinny jeans and cropped styles that cut off right above the ankle. Just make sure they cut off at the ankle, not above it. Choose high-waisted bottoms. High-waisted bottoms lengthen your legs, resulting in a slimmer-looking ankle. Try high-waisted pants or a long, high-waisted skirt. Pick chunky heels. Chunky heels can make large ankles look slimmer.

Stay away from stilettos, which are small and thin, making your ankles look larger in comparison. Avoid shoes with ankle straps. Ankle straps will only call attention to your cankles. Instead, pick shoes that cover your ankles, like high boots, or shoes with pointed toes, which help elongate your legs.

Draw attention elsewhere with accessories. Bold accessories, like handbags, sunglasses, and jewelry, will draw eyes upward and away from your cankles. Dean Theriot Personal Trainer.

Dean Theriot. Cankles are a matter of body fat percentage. You won't develop cankles by doing too many calf exercises. Exercising your calves should actually help with cankles.

Walking, running, hiking, or simply taking the stairs instead of the elevator will contribute to a healthy overall lifestyle. My wife recently gave birth to our son Max, and I had the personal pleasure of witnessing the physical changes of a woman during pregnancy.

During those nine months, my wife's ankles swelled a great deal, which is quite common due to poor circulation. To help minimize swelling, avoid high-sodium, processed, and fast foods. Stay active. Massage and elevation also help with circulation and fluid retention.

By Jay Cardiello December 10, Save FB Tweet More. Be the first to comment!