Hey there, Las Vegas! Chase Oliver here, your neighborhood personal trainer, ready to tackle a topic that’s been the subject of many curious Google searches: cankles. Yep, you read that right—cankles! So, what exactly are they, how do they develop, and most importantly, how can you prevent and get rid of them?

What Are Cankles?

First things first, let’s break down the term “cankles.” It’s a blend of the words “calf” and “ankles,” used to describe a situation where the calf seems to merge seamlessly into the ankle with little to no tapering. Instead of the typically defined angle between calf and ankle, the leg appears more straight up and down. Cankles aren’t harmful, but they can be a cosmetic concern for some people.

How Do Cankles Develop?

Cankles can develop for a variety of reasons:

• Genetics: Sometimes, it’s all in the genes. If you come from a long line of straight-legged folks, there’s a good chance you might have inherited those cankles.

• Weight Gain: Extra weight can lead to fat deposits around the ankle area, giving you that cankle look. The good news is, this is something you can definitely work on!

• Water Retention: Holding onto excess water can cause swelling in the lower legs, making your ankles look puffier than usual. This can happen due to diet, hormonal changes, or even standing for long periods.

• Lack of Muscle Tone: If your calves aren’t getting much of a workout, they might not have the definition to create that nice taper down to your ankles. Cue the calf raises!

How Can I Prevent Cankles?

If you’re looking to keep those cankles at bay, here are some tips:

Stay Active: Regular exercise can help you maintain a healthy weight and improve muscle tone. Focus on exercises that work your calves, like jumping rope, running, or even walking uphill.

Watch Your Diet: Reducing your salt intake can help prevent water retention, which in turn can reduce swelling in your ankles. Eating a balanced diet rich in fruits, vegetables, and lean proteins will also help you maintain a healthy weight.

Elevate Your Legs: If you’ve been on your feet all day, try elevating your legs when you get home. This helps reduce swelling and improves circulation.

Compression Socks: These can be a lifesaver, especially if you’re prone to swelling. Compression socks improve blood flow and can help keep cankles at bay.

How Can I Get Rid of Cankles?

Already dealing with cankles? Don’t worry, I’ve got you covered! Here’s how you can work on reducing them:

Cardio: Get your heart pumping with some cardio exercises like running, cycling, or swimming. These help burn calories and reduce overall body fat, including around the ankles.

Strength Training: Target your calves with exercises like calf raises, lunges, and squats. Building muscle in your calves can help create more definition and reduce the appearance of cankles.

Healthy Eating: Keep an eye on your diet to avoid excess water retention and weight gain. Focus on whole foods, plenty of water, and less processed junk.

Stretching and Flexibility: Stretching your calves regularly can improve circulation and help prevent fluid buildup that contributes to cankles.

Why Train with Me?

At my Las Vegas personal training studio, I’m all about helping you achieve your fitness goals—whether that’s building muscle, losing weight, or yes, even getting rid of those cankles! With personalized workout plans, nutrition help and a friendly, supportive atmosphere, we’ll tackle your fitness challenges together.

Embrace the Journey

Remember, cankles are nothing to be ashamed of, and they don’t define your worth. But if they’re something you’d like to work on, know that you have options—and I’m here to help. Let’s work together to achieve your goals, build confidence, and have some fun in the process!

Ready to say goodbye to cankles? Come see me at the gym, and let’s get started on your fitness journey today!

Stay motivated and keep pushing, 

Chase Oliver