“Fat ankle” refers to a broad ankle that has no definite features. The end of the lower part of the calf muscle is indistinguishable from the beginning of the ankle joint. Fat ankle is not a medical term. But a derogatory term often used to describe a woman’s large ankles.
Many factors and problems contribute to the development of fat ankles. Such as genetics (perhaps the most common), obesity, diabetes, high blood pressure, heart disease and lymphedema. Reducing or eliminating the condition of the fat ankle depends on its cause. As cases resulting from health problems can be treated more than those due to genetic factors. Here to get 5 Exercises to Reduce the Cankles and ankle fat.
Make an appointment with your doctor.
Make an appointment with your doctor. If you notice that your ankles are unusually thick (especially if the change occurs suddenly). The doctor will examine your feet. Ankles and legs, ask questions about your family history. Diet and lifestyle, and possibly measure your blood pressure or order a blood test (to check cholesterol levels). Your doctor will determine. If the cause is relatively benign (such as poor circulation or heart disease). Also, expect the doctor not to be a podiatrist or circulatory specialist. So you may need to refer you to a more experienced doctor.
- Some women’s bones are genetically large, and the ankle joints and calf muscles are thicker. Which cannot be treated without extensive surgery.
- Obesity, of course, entails the accumulation of fat throughout the body. But the face, abdomen, buttocks and thighs are more common for fat accumulation, not the ankles.
See a professional about the condition of your ankles.
Your doctor may refer you to a vascular surgeon. If he thinks thick ankles are related to a blood flow problem. Such as venous insufficiency (a problem with the veins that causes blood and other fluids to accumulate in the ankles and feet). He may send you to an endocrinologist if he suspects that the problem is hormonal (such as low insulin levels, which indicates diabetes). A cardiologist will be the most appropriate doctor to treat the problem if he or she suspects a heart problem (such as congestive heart failure).
- A vascular ultrasound is a painless procedure that enables your doctor to evaluate the function of the veins and arteries in your lower legs.
- Podiatrists may also help diagnose ankle problems.
Ask for an accurate diagnosis and understand the cause.
- Muscle fiber types and bone structure are inherited traits, so losing weight and working out the leg muscles may have little effect on a beefy ankle.
- Research the possible causes of your fat ankle on the internet, it will give you an idea of potential treatments that you can try at home but always stick to popular medical/health websites.
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Flex your legs more.
Walking, jogging, and cycling are good exercises that force the muscles in the lower leg to contract. Lower legs exercise can work as a second cardio if you have poor circulation in your legs due to defective or leaky valves in the veins (a common cause of venous insufficiency) because it compresses them and helps return venous blood back into circulation.
- Run on soft surfaces (such as grass) and wear well-supported shoes if you decide to jog, or you’ll increase the risk of injury or sprains in your ankles and make the problem worse.
- Stretching the ankles and lower legs may also improve blood flow and lymph flow.
Consider taking blood thinners.
Fluid buildup around the ankles can result from peripheral arterial disease, which occurs when the small arteries that carry blood to the feet slowly narrow or become blocked by plaques building up in their walls in a process known as atherosclerosis. The tissues in the feet and ankles don’t get enough oxygen and nutrients and are damaged with poor blood flow, and the feet and ankles may become inflamed over time. Taking blood-thinning medications (usually a prescription) prevents plaque buildup in the arteries and promotes improved blood flow and blood pressure.
- Common medications recommended for blood thinners include aspirin and warfarin (Coumadin).
- Arterial plaques contain cholesterol, so maintaining a healthy blood cholesterol level may help prevent atherosclerosis.
Wear compression stockings.
Compression stockings are available online or in medical supply stores, or your doctor may give you some for free if they diagnose you with blood vessel problems. These stockings provide support to the muscles and blood vessels, reducing swelling or edema (edema) and stimulating better blood circulation.
- Elevating your feet while you’re resting, watching TV, or sitting in front of a computer helps improve blood flow from your legs due to the effect of gravity. Better lie down.
- Soaking your feet and ankles in a warm Epsom salt bath can reduce pain and swelling.
Lose weight with exercise.
Losing some weight can help slim your ankles and improve your overall health (such as a lower risk of heart attacks and strokes) if you have an overweight ankle. Depending on your obesity level, you may want to start with exercises that don’t put too much pressure on the ankles and other leg joints, such as swimming or cycling. Add weight-bearing exercises such as walking or jumping on a small trampoline when your weight is to a safe degree, which will help improve circulation in your legs and feet.
- Exercise regimens for obese people should be supervised by professionals.
- You lose fat from your face and stomach mostly initially, so be patient to burn off ankle fat.
- Consider doing some exercises that increase the definition of your calf without making the muscles bigger (such as climbing stairs). Promoting muscle division can make your ankles look thinner.
Lose weight by reducing your calorie intake
Focus on reducing your daily calorie intake as well as doing cardiovascular exercise. Most inactive people need about 200 calories a day to keep the body running and provide enough energy for light exercise. Reducing your daily calories by 500 calories results in a loss of 2 kg of tissue per month.
- Salads made with green leafy greens and fresh vegetables are an excellent choice for losing weight because they are low in calories, rich in nutrients and relatively large (rich in fiber) so they fill your stomach. Just remember not to overdo the salad dressing (oil, vinegar, spices).
- Drinking a lot of water is great and beneficial for weight loss, because water is devoid of calories and helps suppress your appetite.
Source of Content : Discover Health Tips