How to Get Rid of Swollen Ankles (AKA Cankles)

If you're wondering how to get rid of cankles—slang for swollen ankles that combines the words "calf" and "ankle"—you likely have fluid retention in the lower legs where the ankles join the calves. The term describes ankles that are swollen, making them hard to distinguish from the calf muscles.

Swollen ankles are often caused by cellulitis, congestive heart failure, and preeclampsia in pregnant women. But it can also be from mild issues like pooling of blood in the ankles after sitting too long, premenstrual syndrome, and, according to investigations published in Annals of Family Medicine, even seasonal changes during summer weather.

Why Do I Have Swollen Ankles?

So how do you know if you have swollen ankles? In a typical leg, the ankle area is thinner and leaner than the calf. The legs of those with swollen ankles are different. People with swollen ankles have a calf and ankle area about the same size, where there is almost no calf definition and the lower leg looks fuller than normal.

Are swollen ankles normal? Sometimes. You may have swollen ankles because your parents had them. However, there are different causes of swollen ankles, and it's critical to know if it is because of an abnormal medical issue.

Painless swelling, or edema, in the ankle area, may happen if you are experiencing normal hormonal fluctuations. You might notice ankle swelling after sitting for long in a car or airplane. Certain medications may cause swelling in the ankle area and may also happen after certain surgeries.

Edema in the lower leg—foot, calf, and ankle swelling—may also indicate a problem like a blood clot, infection, or if veins cannot properly pump blood back to the heart. Swollen legs can be a sign of heart failure, kidney failure, or liver failure.

If you are concerned about swelling in your lower legs or notice an increase in swelling, talk to a healthcare professional. If your swelling is accompanied by chest pain or shortness of breath, call 911.

How to Get Rid of Cankles and Improve Swollen Ankles

If you've ruled out a serious medical condition, you may wonder if you can eliminate or reduce swollen ankles. There are a few things to help reduce the puffy appearance in your lower legs. Below you will learn how to get rid of cankles.

1. Cut back on saturated fat
2. Reduce sodium intake
3. Walk more
4. Eat more vegetables
5. Perform calf exercises like calf raises
   

Reduce Foods With Saturated Fat

High-fat foods are also high in calories since fat provides nine calories per gram. Carbohydrates and protein only provide four calories per gram. It's essential to maintain adequate amounts of healthy monounsaturated and polyunsaturated fats.

In addition, many foods high in saturated fat are also high in sodium. Fried foods are a good example. When you reduce the amount of salt and saturated fat in your diet, you may notice your swelling improves in just a few weeks.

Reduce Sodium

Sometimes swollen ankles are caused by diet-related swelling. For example, if you eat a diet high in sodium, you may retain water all over your body and notice it more in the ankles. Natural herbs (like parsley) help reduce water weight, but you can also eat fewer processed foods and put away the salt shaker to reduce the sodium in your diet.

Reduce Starchy Carbohydrates

Another smart diet change is to check your starchy carb intake. Carbohydrates are an important part of a healthy diet. But a diet high in starchy, sugary foods means you are likely to retain more water. When you balance macronutrients (eat enough protein, healthy fats, and nutrient-rich carbohydrates) you might notice a water weight loss, reducing edema.

Walk More

Walking improves leg circulation and builds calf muscles, and is an excellent exercise for everyone, but especially for those with ankle edema. When the calves are more prominent and tighter, ankles appear smaller.

Eat More Vegetables

Cut your meat portions in half and double the veggies on your plate during meals. Why? First, you'll cut the calories in your meal when you fill up on low-calorie roughage. And you'll likely reduce your salt intake when you reduce meat intake. Lastly, the fiber in vegetables leads to an increased sense of satisfaction after meals.

Exercises to Reduce Swelling

Even if you don't change your diet, there are simple exercises you can do throughout the day to help increase circulation in your legs, sculpt calf muscles, and reduce the appearance of swollen ankles.

The great news is that you don't have to get sweaty or go to the gym. Perform the following exercises while cooking dinner, texting on your phone, or folding laundry.

Calf Raises

In a standing position, lift your heels off the ground until you're on the balls of your feet. Hold on to a chair or countertop for balance, if necessary. Complete 7 to 10 repetitions. As your fitness level increases, try to perform calf raises without holding on for support. 

Plies

You can perform a complete barre workout at home to sculpt your legs or do a few plie squats throughout the day.

To do a plie, start in a standing position. Place your heels together and rotate your toes about 45 degrees until your feet are in a V shape. Bend your knees slightly, then return to the starting position. Repeat the plie squats for 10 repetitions. Engage your core during this exercise without holding on to a chair or counter to work your abs.

Staircase Toe Raises

Stand on a stair and let your heels hang off the edge. Hold on to the railing for support. Now lift and lower the heels. Complete 7 to 10 repetitions. 

Got a little more time? If you are healthy enough for vigorous exercise, do more intense cardio workouts to help shape the lower legs. Activities that engage the calf muscles will provide the greatest benefit. Jumping rope, climbing stairs, and jogging are options. Plyometric movements involving jumping will help you reduce swelling in your ankles. Squat jumps, lunge jumps, and box jumps are examples. 

A Word from Verywell

Understanding why your ankles are swollen is important to ensure you aren't at risk for serious medical conditions. Once you speak with a healthcare provider to rule out serious issues, there are several ways to get rid of swollen ankles.

The good news is that interventions to reduce swelling are all things that contribute to your overall health. You don't have to aim for perfection, but each positive change you make will help diminish swelling and contribute to your well-being.