• 29/05/2024 13:49

What exercises relieve swelling of the ankles: basic tricks

The word “kunkle” is a slang term for thick or wide ankles. Although there is a lot of criticism around this term, for some people the appearance of fat ankles can be more than just a cosmetic issue. This could be a sign of an unhealthy lifestyle (such as a salty diet) or even indicate a serious medical problem, such as heart problems. Some people are looking for exercises to relieve swollen ankles. But don’t rush.

Content< /i>What are cancles and what causes them When to seek emergency medical help How to reduce ankle swelling What exercises relieve swollen ankles

WomanEL suggests diving into the causes first, as well as what you can (and can't) do to get rid of swollen ankles .

What are cancles and what causes them

The term “kunkle” is used to describe a thicker ankle that makes the lower leg and ankle appear fused together. The term became popular in 2001 when Jason Alexander's character in the film Love Is Evil used the term “kunkle” to criticize a person's shin, saying, “It's like your calf has merged with your foot—cut out the middleman.”

They may simply be caused by a wide or thick ankle due to your genes and anatomy. They may also appear thicker if you gain weight or develop a medical condition.

  • Edema that occurs due to the accumulation of fluid in the tissues. Sometimes this can happen due to lifestyle factors such as a high sodium diet or prolonged sitting or standing. It can also occur with injury, chronic illness, or even some medical emergencies such as congestive heart failure and kidney disease.
  • Genetic predisposition.
  • Fluid retention. Fluid accumulation in the ankle is usually due to high sodium intake. This may be due to sodium intake or the body's inability to get rid of sodium, which can happen with heart disease. It can also happen when you stand or sit for long periods of time.
  • Pregnancy.

When to seek emergency medical help

In some cases, swelling of the ankles, feet and/or legs may indicate a serious medical condition such as an infection, allergic reaction, blood clot, heart failure or kidney failure. Get emergency medical help if you notice sudden swelling, especially if it affects only one ankle and leg, or if you have other symptoms or risk factors such as:

  • Pain;
  • High temperature;
  • Redness or warmth;
  • A history of heart, kidney, or liver disease.

If swelling of the ankle is accompanied by one of the following symptoms, call an ambulance:

  • Shortness of breath;
  • Chest pain or pressure;
  • If you are pregnant and your swelling suddenly increases, contact your doctor.

How to reduce ankle swelling

If you experience minor water retention in your ankles during pregnancy or due to lifestyle factors, the following steps may help you reduce or eliminate the problem:

  • Praise your feet when sitting and do not cross your legs
  • Stretch and move frequently when sitting for long periods of time.
  • When standing, move your feet and ankles regularly.
  • Drink plenty of water.
  • Exercise regularly.

What exercises relieve swelling of the ankles

Regular jumping rope will help you pump up your calves and reduce swelling of your ankles, Source : freepik.com

Although you can't change the shape of your ankles, pumping your calves can make your ankles smaller or less prominent. To strengthen your calf muscles, the International Sports Science Association recommends the following exercises:

  • Calf raises;
  • Jumping rope;
  • Farmer's walk;
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In addition, any activity or workout that involves running and jumping can also help tone your calves. Things like basketball, jogging, soccer, or HIIT classes that involve sprinting and jumping all fit the bill.

Some people include ankle weights in their workouts. But what is the advantage of this equipment?

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