We’ve all heard the term, perhaps even laughed at its lack of subtlety: cankles. Cankles is a word that describes the abnormalities in the appearance of ankle and calf muscles. In cankles, a women’s ankle gets inflamed and does not merge appropriately with the calf. It is maybe because of a genetically large ankle or inflamed ankle. It is common for people to have large ankles by birth.
Cankle is neither a medical condition nor a medical term. If you are standing for a long time, it is not a case of cankle. The swelling can go away without any medical assistance. For some, it is a joke in the best sense; for others, a source of insecurity.
Many men and women complain about the unnatural appearance of their lower legs, which can be a sign of significant health disease. A cankle can occur as a result of fluid retention in the foot. Also, extra fat accumulation in the body can mimic the cankle leg. Nevertheless, if the ankle is swelling over a few days, you need medical advice from a doctor.
The Cultural Obsession: Why We Judge Ankles
From Cinderella’s glass slipper to modern-day stilettos, society has long fetishized dainty ankles as emblems of grace and femininity. Fashion trends — ankle bracelets, cropped pants, strappy sandals — highlight this component, and red-carpet beauty shots of celebrities’ “perfect” legs cement the ideal. Today, our social media feeds are inundated with airbrushed photos of “perfect” physiques that don’t exist. The cankle “issue” reveals more about our culture’s obsession with sameness than about anyone’s value. Cankles are just another entry in the laundry list of “flaws” we’re told to fix—often through expensive creams, gadgets, or even surgery.
But here’s the rub: Beauty standards are arbitrary and malleable. In the 18th century, Rubenesque forms were lauded; in the ’90s, heroin chic ruled. And in the meantime, words like “cankles” render a neutral feature into punch lines and let the shame stick.
This scrutiny isn’t random. It’s one piece of a broader systemic pattern of body policing that targets women more than men. All one has to do is look to the endless obsession with thigh gaps, flat stomachs, or toned arms.
Causes of Cankles
There are many causes of developing a cankle leg, directly or indirectly. Some of the primary causes are given below:
- Pregnancy: Cankles can develop in pregnant ladies during pregnancy. It happens because of weight gain due to hormonal changes during pregnancy. If pregnancy is not the case, there might be other active reasons. Cankle usually goes away on its own once the baby is delivered, and there is no need for medical assistance.
- Unhealthy Diet: Poor diet or inappropriate eating habits can lead to cankles. Because of low nutrition, the lower legs receive inadequate nutrients required for the proper functioning of the cells.
- Genetics: Genetic plays an important role when determining the cause of cankles. It is important because some people have larger ankles than others. If the person has a family history of large legs or related conditions, discuss it with the healthcare specialist.
- High Sodium Intake: Excessive sodium intake worsens the condition by fluid retention in the body parts. The body parts such as the face, hands, and feet/ankles are areas with more fluid retention. Therefore, the person should consider a healthy diet with less sodium intake to improve fluid retention in the cankles.
- Medical History: Diseases of the liver, kidneys, or cardiovascular system are also leading development causes. For example, in cardiovascular diseases such as congestive heart failure, the heart cannot pump blood efficiently, causing the weakening of blood vessels in the legs. In Liver cirrhosis, blood albumin levels start to decrease, resulting in fluid leakage from blood vessels, which gives rise to fluid retention in the arms, face, and feet. While in kidney disease, toxins accumulate in the blood vessels, causing fluid retention in the body. In addition, the disease named rheumatoid arthritis in the ankles can be a cause of cankles.
- Lipoedema: Excess body fat can result in cankles due to lipoedema (enlarged legs and arms due to fat build-up). Cankle(s) could be a sign of Increased body weight, causing increased fat accumulation in the cells of the ankles. Lipoedema can be controlled by making changes to lifestyle and appropriate eating habits.
- Abnormal Circulation System: The swelling in the ankles may arise due to an impaired circulatory system, maybe because of ongoing serious infections (such as lymphedema and deep vein thrombosis) in the body. The person should consider exercise or light physical activity to improve circulation within the body. Exercise will improve the circulatory system and the overall health of the person. Besides, the winter season can cause poor circulation; this is why exercise in the winter season is favourable for the cankle. If the condition persists or worsens, contact your doctor regarding your health concerns.
- Use of Certain Medications: Some known medications cause cankles. Some categories of such medications are:
- Calcium Channel Blockers (Amlodipine) to treat hypertension
- Non-steroidal Anti-inflammatory Drugs (NSAIDs)
- Testosterone
- Estrogen based Oral Contraceptive
- Antidiabetic agents
- Hormonal replacement treatment
- Steroidal drugs
Treatment of Cankle
Cankle(s) is a treatable condition. However, consider additional procedures (liposuction) in complicated cases. Here are some excellent options to consider against cankles and have been discussed below:
- Balanced Diet: Cankles can be improved with the help of proper nutrition. High nutrition can give the cells enough energy to recover from the state. Poor nutrition can lead to unhealthy weight gain and fat accumulation in ankle tissues.
- Exercise Your Lower Legs: Exercising your lower legs can improve blood circulation and reduce fluid retention. Some exercises, such as walking, jogging, and cycling, force your legs’ muscles to contract, improving circulation to your lower legs. Also, stretch your ankle for better blood flow to the required site.
- Lose Weight: Losing weight is another preferable approach to treating cankle leg(s). Reducing the number of calories per day will help you manage your weight. Green leafy vegetables and salads are good choices for losing weight. In addition, appropriate hydration can help to curb your appetite.
- Reducing Sodium Intake: High sodium intake can lead to fluid retention in the body, puffiness, and swelling, known as oedema. Some body parts (face, hands, feet) are more prone to oedema than others. Therefore, it is good to cut down your sodium intake to prevent or treat fluid retention. The person should follow the doctor-recommended DASH diet. Canned foods mainly contain high amounts of sodium, so avoid them.
- Consider Taking Anticoagulants: Atherosclerosis can cause oedema around the ankle because of narrowing or blockage of the small arteries that supply the blood to the lower legs. It leads to improper transport of essential nutrients to the ankle, resulting in blood clots, plaque formation in arteries, or tissue damage. Taking prescription-based anticoagulants (Warfarin, Aspirin) can help to improve these conditions.
- Liposuction: Losing weight is not an easy task. Some people may find it tough to remove extra fat from the ankles. These people should consult with a doctor or certified cosmetic surgery specialist to consider liposuction to reduce fat accumulation. However, surgery is not the first choice because of its invasive nature. The patient can take a longer time to heal after surgery. If you opt for surgery, consider the risks associated with liposuction surgery, such as allergic reactions, blood loss, infections, etc.
Exercises to Effectively Reduce Cankles
Some proven exercises can effectively reduce cankles. Some activities, such as weighted calf lifting, seated calf lifting, lunge calf raise, etc., can help improve the condition.
- Weighted Calf Lifting: Lift your calf with weights like dumbbells, kettles, or any suitable equipment. This exercise targets superficial and deep calf muscles. Adjust the weight as needed and perform four sets of 10 repetitions for visible results.
- Lunge Calf Raises: This exercise targets your hip girdles and calf muscles while performing the full range of motion of lunge calf raises. This exercise provides flexibility, mobility, and strength to your hip and calf muscles.
- Jumping Rope: Jumping rope exercises your superficial calf muscles and the deep calf muscles. The principle of targeting muscle is the same as that of weighted calf lifting. Perform at least three sets of jumping rope for 60 seconds each and adjust the sets if you feel like doing so.
- Jogging or Cycling: These exercises improve blood circulation to the ankles and reduce swelling. Do consider jogging or cycling regularly when you are comfortable with the timing.
- Swimming: Swimming is an ideal option if your cankles are because of obesity. Obesity worsens the cankles, and it also affects the individual’s overall well-being. You can start with swimming because it does not pressure your ankles, worsening your condition. Remember, start with weight exercise regimens under the supervision of your doctor.
When Should You Worry? Health Implications of Swollen Ankles
While most cankles are harmless, sudden or severe swelling can signal health problems. Here’s when to consult a doctor:
- Persistent Swelling: If your ankles remain puffy for days despite rest, elevation, or dietary changes, it could indicate circulatory issues, kidney dysfunction, or heart disease.
- Pain or Redness: Swelling with pain, warmth, or redness might indicate a blood clot (deep vein thrombosis) or infection.
- Lymphedema: Chronic fluid retention due to damage to the lymphatic system (often from surgery, radiation, or infection) requires medical management.
- Preeclampsia: Pregnant individuals with sudden ankle swelling, headaches, or vision changes should seek immediate care.
Simple fixes like reducing salt intake, staying active, or wearing compression socks can help with everyday puffiness. But remember: Occasional swelling is normal—especially after a long flight or a salty meal.
Embracing Cankles: From Insecurity to Acceptance
Body acceptance is a journey and not an easy one in a world that profits off self-doubt. But the way to change the perception of cankles starts with changing our mindset:
- Language Matters: Words like “cankles” frame natural body diversity as a joke. Opt for neutral terms like “fuller ankles” or skip labels altogether.
- Celebrate Functionality: Ankles carry us through life—walking, dancing, climbing stairs—and their value isn’t tied to appearance.
- Follow Diverse Voices: Seek out influencers and media that showcase all body types. Normalize seeing thicker ankles in ads, fashion, and film.
- Rethink Fashion: Wear what makes you comfortable, whether it’s ankle boots, wide-leg pants, or bold statement socks. Style isn’t limited to “flattering” cuts.
Activists in the body positivity movement remind us that self-worth isn’t earned through conformity. As writer Sonya Renee Taylor famously said, “The body is not an apology.” It’s a radical act to exist unapologetically in a body that defies narrow ideals—ankles included.
Debunking Myths About Cankles
Myth 1: Cankles Are an Indicator of Being Overweight
Although gaining weight may contribute, most people with cankles are actually at a healthy weight. Genetics and fluid retention, for the most part, have a more significant impact than the proportion of body fat.
Myth 2: Cankles Are Only for Women
Cankles are more commonly linked to females due to body standards within society; however, men can have them as well. Men’s concerns about cankles are just less often a topic of conversation.
Myth 3: You Need Surgery to Fix It
While there are certainly cosmetic procedures out there (liposuction, for instance), many people may also benefit from simple lifestyle alterations—diet and exercise, along with wearing compression garments.
The Bottom Line: Your Ankles Don’t Need Fixing
Cankles aren’t a design problem — they’re a variation of the human form. Although health-related swelling should always be taken seriously, most cases of thicker-looking ankles are just evidence of the diversity of our bodies. It’s time to settle the jokes, forsake the shame, and recognize that beauty does not come in the one-size-fits-all package.
So the next time you catch yourself looking at your ankles (or anyone else’s), remember that bodies shift, trends wax and wane, but self-acceptance never goes out of style. Let’s worry less about “fixing” imagined imperfections and more about living boldly in the skin — and ankles — we’re in.
Sources:
WebMD: “Cankles Quick Facts”
WSJ: “Fat Ankles”
Mayo Clinic: “Swelling During Pregnancy”
The Wall Street Journal: “Cankles”
Aesthetic Surgery Journal: “Intermediate Liposuction”
Medical News Today: “Rheumatoid Arthritis in the Ankles”
