Some ankles appear swollen or thick because they are not well defined, or because there is no clear distinction between where the calf ends and where the ankle joint begins. Unfortunately, this physical conformation can become a real worry, especially for a woman. There are several factors and conditions that contribute to ankle enlargement, including genetics (but perhaps not the most common cause), obesity, diabetes, hypertension, heart disease, and lymphedema. Slimming your ankles or solving the problem entirely depends on the underlying cause. If it is due to a medical disorder then it is much more manageable, while in the case of hereditary factors the difficulties will be greater.
Steps
Part 1 of 5: Determine the Cause
Step 1. Make an appointment with your doctor
If you find your ankles unusually large (especially if the change was sudden), then go to your doctor. He will examine your feet, ankles and legs, ask you questions about your family's medical history, your diet and your lifestyle. Perhaps he will also measure your blood pressure or order blood tests (to check your cholesterol values). It will determine if the disorder has a relatively harmless cause (such as weight gain or edema due to a diet that is too high in salt) or if it is a health problem (such as poor circulation or cardiovascular disease). However, your GP is not a podiatrist or cardiologist, so it may be necessary to see a specialist to make a more accurate assessment.
- Genetically, some women have stronger bones / joints and more voluminous calves (including those in the ankles), so it's impossible to remedy without invasive surgery.
- Obesity involves an accumulation of fat all over the body, but fat deposits are concentrated more on the face, abdomen, buttocks and thighs than on the ankles.
Step 2. See a specialist
If your GP thinks the swelling is due to a circulation problem such as venous insufficiency (a condition that causes blood and other fluids to accumulate around the ankles and feet), then they will recommend that you seek a consultation. to a vascular surgeon. If he suspects that it is a hormonal problem (such as low insulin, a symptom of diabetes), he will refer you to an endocrinologist. If he is concerned that it is a heart problem (such as congestive heart failure), he will recommend that you speak to a cardiologist to treat it.
- Vascular ultrasound is a painless procedure that evaluates the functioning of the veins and arteries in the lower leg.
- Seeing a podiatrist can also be helpful in diagnosing problems affecting the ankles.
Step 3. Request an accurate diagnosis and try to understand the cause
Ask your doctor to clearly explain the diagnosis, especially the cause (if possible), and to indicate different types of treatments. If it comes to the conclusion that you do not have any pathology, then the size of your ankles is simply due to genetic and constitution factors, then learn to accept your body and rejoice in enjoying good health. Don't get obsessed with such a frivolous aesthetic question. You can change the shape and size of a physique, but only within certain limits.
- The conformation of muscle fibers and bone structure is inherited, so losing weight and training the legs can have rather poor results on the ankles.
- Research the various causes of swollen ankles. You will find treatments on the internet to try at home, but always prefer sites that have a good reputation.
Part 2 of 5: Fighting Vascular Disorders
Step 1. Exercise your legs more
Walking, running and cycling are all excellent exercises that stimulate the contraction of the lower leg muscles. If this area suffers from poor circulation because the veins have valves that are not functioning optimally (a common cause of venous insufficiency), then training the affected muscles can overcome the problem. In fact, the exercises will mimic the function of the heart because they will compress the veins and help get the venous blood back into the circulation.
- If you decide to run, go for softer surfaces (like grass) and wear well-cushioned shoes, otherwise you will increase the risk of injuring or spraining your ankles, further contributing to the problem.
- Stretching the ankles and lower legs can also promote circulation and better lymphatic flow.
Step 2. Consider taking blood thinners
The accumulation of fluid (edema) in the ankle area can also be caused by peripheral arterial disease, which occurs when the small arteries that carry blood to the legs slowly narrow or become blocked by the buildup of plaque on the arterial walls (a progressive disease called atherosclerosis). In the absence of proper circulation, the tissues of the foot and ankle do not receive enough oxygen and other nutrients, so they are damaged. Over time, they can become inflamed. Taking blood thinners (usually prescription medications) prevents plaque buildup on the arteries, and promotes better circulation and blood pressure.
- Generally, the most recommended blood thinners include aspirin and warfarin.
- Atherosclerotic plaque contains cholesterol, so having normal values can help you prevent atherosclerosis.
Step 3. Put on compression stockings
They can be found online and in health care stores. If you have a vascular disease, your doctor may offer you a couple. Compression stockings support muscles and blood vessels, reducing edema or swelling and promoting better circulation.
- Lifting your feet when resting, watching television or sitting at the computer will promote blood circulation in your legs because the effect of gravity will be limited. Lying down is even better.
- Taking a foot bath enriched with Epsom salts can substantially combat the pain and swelling affecting the feet and ankles.
Part 3 of 5: Fighting Obesity
Step 1. Lose weight by exercising
If the swelling is due to obesity, then losing weight should help you gradually slim your ankles, but also improve your overall health (such as decreasing the risk of having a heart attack or stroke). Based on your type of obesity, you may want to start with activities that won't put undue pressure on your ankles and other leg joints. So you prefer swimming or cycling. Once the weight has settled, add exercises such as walking or jumping on a mini trampoline: among the various benefits, they promote better blood circulation in the area of the feet and legs.
- Workout schedules for obese people should be supervised by an expert.
- The fat is initially disposed of in the area of the face and abdomen, so you must be patient before burning that of the ankles.
- You can do targeted exercises to define the calves (such as stair climbing), without bulking up the muscles. Greater muscle definition will make your ankles look slimmer.
Step 2. Lose weight by reducing the amount of calories you consume
In addition to doing cardiovascular exercises, try to limit the calories you consume on a daily basis. Most relatively sedentary people have a caloric requirement of around 2,000 calories per day. It is more than enough for the body to function optimally and have enough energy to do moderate intensity exercises. Reducing your calorie intake by 500 calories per day will allow you to burn off about 2 kilos of adipose tissue per month.
- Salads prepared with fresh and leafy vegetables are excellent for weight loss because they are low-calorie, rich in nutrients and fiber, therefore satiating. Just remember not to overdo the dressing.
- Drinking plenty of water helps you lose weight because it contains no calories and helps keep hunger under control.
Step 3. Consider liposuction
If you have trouble clearing the fatty deposits in the ankle area, make an appointment with a vascular or cosmetic surgeon to discuss this alternative. Being an invasive operation and which can involve certain inconveniences, it should be considered the last resort. In addition to liposuction, the surgeon can refine or reshape the bones and muscles of the lower calf and ankle.
Make sure you understand all the risks involved in surgery, such as allergic reactions to anesthesia, infections, and severe bleeding
Part 4 of 5: Combating Water Retention
Step 1. Limit your salt intake
A diet rich in salt tends to swell the tissues, as the sodium draws water from the cells and causes it to accumulate in the surrounding interstitial spaces, causing a type of swelling called "edema". A diet rich in salt has a particular impact on the face, hands, feet and ankles. Most industrially processed foods contain a lot of sodium, so prefer fresh meat, baked goods, fruits and vegetables.
- Canned sauces (such as tomato sauces), crackers, and pickled vegetables are foods that are particularly high in sodium. The daily intake should be between 1,500 and 2,300 milligrams.
- Many doctors recommend a low sodium diet called DASH (for hypertension).
Step 2. If you are pregnant, try to be patient
Pregnancy not only involves weight gain which can affect the ankles, but also poor circulation and hormonal changes, which often cause water retention in the legs. Therefore, if you notice that your ankles swell during gestation and you are worried, you can certainly reduce your sodium consumption, otherwise wait to give birth and see if everything returns to normal afterwards.
- During pregnancy, taking moderate-intensity walks and always lifting your legs when sitting down will help reduce swelling in your ankles.
- Also remember that edema can occur periodically following the course of the menstrual cycle.
Step 3. Don't overdo the alcohol, especially beer
Chronic consumption can harm the pancreas and liver because ethanol is relatively toxic. A compromised liver does not function properly with regards to enzyme production and amino acid processing, so it causes the body to swell (water retention). Furthermore, alcohol is quite high in calories from sugars (especially when mixed with carbonated drinks) and contains no nutrients, so it can make you fat. Beer can be particularly problematic, as some brands are high in sodium.
- Try drinking red wine, which is good for blood vessels (always in limited quantities).
- Avoid peanuts and pretzels served during aperitifs, as they are very rich in salt.
Part 5 of 5: Dressing to make your ankles look slimmer
Step 1. Wear long, flared pants
The pants will cover your ankles while also slimming your legs. Flared ones are best, since they don't tighten around the ankles. Avoid tight pants and shorter ones that have the hem just above the ankle.
Long dresses and skirts also have the same slimming effect. Just make sure the cut falls over the ankle and not over
Step 2. Choose high-waisted dresses
This type of clothing makes the legs longer, resulting in a slimmer ankle. Try high-waisted pants or a matching skirt.
Step 3. Choose chunky heeled footwear
This type of shoe can slim the ankles. Avoid stilettos, which are small and thin, which will make your ankles look proportionally bigger.
Step 4. Avoid shoes with ankle straps
The straps will only draw attention to your ankles. Instead, choose shoes that cover that area, such as boots or pointy shoes - the latter help to make the legs more tapered.
Step 5. Use accessories to draw attention elsewhere
If you don't want to give up on capri pants or sandals with buckles at the ankles, try integrating some accessories. Bold accessories, such as handbags, sunglasses, and jewelry will take your eyes off your ankles.
Advice
- Training an area in a targeted manner is not effective for the purpose of weight loss. As a result, exercising the whole body will allow you to slim down your ankles faster than exercises that only affect the legs.
- To lose weight, resistance training is usually better than cardiovascular exercise.
- Estrogen from the birth control pill can cause the ankles and legs to swell in some cases.
