Cankles resulting from edema can have several causes:
Edema may be more likely in people who:
Are pregnant (mild swelling in the ankles and feet, especially closer to the due date, is common, but sudden swelling of the face or hands may indicate a condition called preeclampsia).
Swelling in the ankles, feet, or legs could have situational or lifestyle causes, such as:
The fluid being pulled to the legs and feet by gravity
Standing or sitting too long, particularly in the heat
Consuming too much salt
Long car or plane rides
Some medications may cause swelling, such as:
Antidepressants, including monoamine oxide inhibitors (MAOIs) and tricycles
Calcium channel blockers (blood pressure medications)
Hormones, such as those used in contraception or hormone therapy
Don’t stop taking your medication or change your treatment plan without first talking to your healthcare provider.
Injury or infection
Edema in the ankle, foot, or leg could result from:
An infection in the leg
Surgery, such as pelvic surgery
Injury to the ankle, foot, or leg including a sprain or strain
An insect sting or bite
Other factors that can cause swelling of the lower legs and ankles include:
Injuries such as:
Bruising or hematoma
5 cankle-reducing calf exercises
Weighted calf raises
You can use dumbbells, kettlebells, or a barbell for this movement. Superficial calf muscle, deep calf muscle.
Stair calf raises
A stair that has a drop-off of at least 5 inches. Weights are optional. Stand upright with the balls of your feet on the edge of the stairs. Keep your weight on the balls of your feet. The goal of this move is to improve mobility and strength simultaneously.
Seated calf raises
You’ll need a weight like a sandbag, weight plate, or barbell for this exercise. Sit in a sturdy with your weight resting across the top of your thighs. Drive your toes into the ground to push the weight upward and bring your heels off the ground. Bring your heels back to the ground. Weighting your thighs should assist you in keeping this motion controlled.
Lunge calf raise
Kettlebell, weight plate, or medicine ball. Stand upright, holding your weight in front of your chest. Take a large step forward and dip into the lunge, with both legs bent at 90-degree angles.
The straightforward childhood pastime is an excellent tool to help work on your calf muscles. Jump rope that’s the appropriate size for your height.
Why do I have small ankles?
It could be that you are small framed and your body type tends to store fat elsewhere and you probably don’t have large calf muscles and forearm muscles to make your ankles seem bigger.
I am a medical student. I researched the causes of cankles.