Swelling or thickening of the ankle (the area where the calf muscles meet and the ankle joint) can be caused by a variety of factors and diseases, including genetics (perhaps the most common), obesity, diabetes, hypertension, heart disease, and lymphedema. Treatment to minimize or resolve this problem is largely determined by the cause. Swollen ankles caused by medical conditions tend to be more manageable than those caused by genetics.
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Part 1 of 5: Determining the Cause
Step 1. Make an appointment with your doctor
If your ankle feels thickened or unusually swollen (especially if it happened suddenly), make an appointment with your GP. The doctor will examine the soles of your feet, ankles, and legs. In addition, the doctor may also ask about your family medical history, diet, and lifestyle, and take your blood pressure or take a blood sample to be tested in a laboratory (to check cholesterol levels). After that, the doctor will determine whether the cause of the swelling in your ankles is mild (such as weight gain or edema due to excessive salt intake), or related to health problems (such as poor blood circulation or heart disease). Even so, general practitioners are not experts in foot disease or blood circulation. So, after this examination, you may be referred to a specialist.
- Genetically, some women have larger ankle joints/bones and thicker calf muscles. Both of these things cannot be fixed without surgery.
- Although obesity affects the accumulation of fat in the body, fat deposits generally form on the face, stomach, buttocks, and thighs, not in the ankles.
Step 2. Visit a specialist
If your GP suspects that your ankle swelling is related to circulation problems, such as venous insufficiency (a problem with the veins that causes blood and other fluids to accumulate in the ankles and soles of your feet), you may be referred to a vascular surgeon. Meanwhile, if the cause of the swelling is suspected to be hormone-related (such as low insulin levels which indicate diabetes), you may be referred to an endocrinologist. If heart disease is suspected (eg congestive heart failure), you may want to see a cardiologist.
- Vascular ultrasound is a painless medical procedure that allows doctors to check the function of the veins and arteries in the lower limbs.
- A podiatrist may also be able to help diagnose ankle problems.
Step 3. Find an accurate diagnosis and understand the cause
Be sure to ask your doctor to explain the diagnosis of the disease, especially the cause (if possible), as well as to provide you with various treatment options. If your doctor says you have no health problems and your ankle size is larger than normal due to genetics and body type, you should focus on accepting your body and overall health, as well as trying to reduce concerns about how your ankle will look. Body shape and size can indeed change, but only within certain limits.
- The type of muscle fiber and bone structure are inherited characteristics. So losing weight and working your leg muscles probably won't have much effect on big ankles.
- Find out the various causes of ankle thickening on the internet. That way, you can find out what treatment options you can try at home. However, make sure you always use a trustworthy health/medical site as a referral.
Part 2 of 5: Coping With Vascular Disease
Step 1. Try to train your legs more
Walking, jogging, and cycling are some great exercises to force the lower leg muscles to contract. If blood circulation in your legs is poor due to venous valve problems or leaks (a common cause of venous insufficiency), exercising the lower leg muscles like this can provide benefits like a second heart as it compresses the veins and helps return venous blood back into circulation.
- If you decide to jog, choose a place with a softer surface (such as grass) and wear shoes with good cushioning. Otherwise, you may put your ankle at risk of spraining or injuring it, and as a result, exacerbating existing problems.
- Stretching the ankles and lower legs can also improve blood and lymph circulation.
Step 2. Consider taking blood thinners
Accumulation of fluid (edema) around the ankles can also be caused by peripheral arterial disease, which occurs when the small arteries that carry blood to the legs slowly narrow or become blocked by plaque buildup on the artery walls (a disease called atherosclerosis). If blood cannot flow smoothly, the tissues in the soles and ankles will not get enough oxygen and other nutrients and eventually break down. Over time, the soles and ankles will become inflamed. The use of blood-thinning drugs (usually prescription drugs) can prevent plaque buildup in the arteries as well as improve blood circulation and improve blood pressure.
- Blood-thinning drugs that are usually recommended are aspirin and warfarin (Coumadin).
- Plaque in the arteries is composed of cholesterol. Therefore, healthy blood cholesterol levels can help prevent atherosclerosis.
Step 3. Use compression stockings
Compression stockings can be purchased online, at medical supply stores, or may even be given away by a specialist for free if you are diagnosed with vascular disease. These compression stockings can support muscles and blood vessels thereby reducing swelling/edema and improving blood circulation.
- Elevating your legs while resting, watching TV, or working on a computer can also help improve blood flow from your legs by reducing the effects of gravity. A reclining position would be even better.
- Soaking the soles and ankles in Epsom salt solution can greatly reduce pain and swelling.
Part 3 of 5: Overcoming Obesity
Step 1. Lose weight by exercising
If your ankle swelling is due to obsession, trying to lose weight can also help slim your ankles while improving your overall health (including lowering your risk of heart attack and stroke). Depending on how obese you are, you may need to start an exercise program that doesn't put too much stress on your ankles or other joints in your legs, such as cycling or swimming. Once your weight has dropped to a safer level, try weight-bearing exercises such as walking or jumping on a small trampoline, which can also improve blood circulation in the legs and feet.
- Exercise programs for people who are obese should be supervised by a healthcare professional.
- Fat will usually begin to decrease from the face and stomach. So, be patient until the fat starts to decrease in the ankle area.
- Consider trying exercises that strengthen your calf shape (such as climbing stairs) without making the muscles bulky. Emphasizing the shape of the calf muscles will make this section look slimmer.
Step 2. Lose weight by reducing calorie intake
In addition to undergoing cardiovascular exercise, also try to reduce your daily calorie intake. Most people who are relatively inactive only need about 2,000 calories for all processes in the body while providing energy for light exercise every day. By reducing your calorie intake by 500 calories per day, you can lose about 2 kg of fat tissue in a month.
- Salads made from fresh greens and leafy greens are a great option to help with a weight loss program because they are low in calories, but high in nutrients and rich in fiber, making them quite filling. However, remember to reduce the sauce.
- Drinking lots of water is also good for weight loss because it contains no calories and can reduce appetite.
Step 3. Consider liposuction
If you are having trouble shedding fat from your ankles, make an appointment with a vascular surgeon or cosmetic surgeon to discuss liposuction, which can remove fat. Due to its invasive nature, surgery should only be used as a last resort to treat swelling in the ankle, but not the first just because it seems easy. In addition to liposuction, the surgeon may also be able to shape the bones and muscles in the lower calf and ankle.
Make sure you understand all the risks of surgery, such as allergic reactions to anesthesia, infection, and heavy bleeding
Part 4 of 5: Overcoming Water Retention
Step 1. Reduce salt intake
A high-salt diet tends to make the body's tissues appear swollen because the sodium in the salt will draw water from the blood cells into the surrounding interstitial spaces, causing swelling called edema. The face, hands, and feet/ankles are areas that are often affected by a high-salt diet. Most processed foods are rich in sodium. So, prioritize the consumption of meat and fresh food ingredients.
- Canned tomato sauce, salsa sauce, crackers, and pickled vegetables are very high in sodium. Your daily sodium intake should be 1,500-2,300 mg.
- The low sodium diet recommended by doctors is referred to as the DASH diet.
Step 2. Be patient if you are pregnant
Pregnancy not only causes weight gain that affects the ankles, it also causes poor blood circulation and hormonal changes that often lead to fluid retention in the lower limbs. If you're concerned about swelling in your ankles during pregnancy, try reducing your sodium intake. Also, try to wait until you give birth and see if your ankles return to their normal size.
- Walking at a moderate pace and elevating your legs while sitting will help reduce swelling in your ankles during pregnancy.
- Be aware that edema can appear and go away on its own following the menstrual cycle.
Step 3. Avoid excessive alcohol intake, especially beer
Prolonged alcohol intake can damage the pancreas and liver because it is relatively toxic. Damage to the liver will interfere with its function to produce enzymes and process amino acids, causing edema (water retention) in the body. Alcohol is also high in sugar-based calories (especially when mixed with carbonated drinks), without the other nutrients that can trigger weight gain. In addition, there are several beer brands that are also rich in sodium content.
- Instead, consider drinking wine that is healthier for the body's blood vessels.
- Avoid buying peanuts and pretzels served in some bars because they are very high in salt.
Part 5 of 5: Choosing Clothes to Make Swelling Look Smaller
Step 1. Wear wide trousers
Trousers can cover swollen ankles and make your legs appear slimmer. Long pants with a wide cut will be even better because they don't stick to the ankles. Avoid tight jeans or jeans that are above the ankle length.
Long skirts and dresses can also make you look slimmer. Be sure to choose skirts and dresses that are longer than the ankle
Step 2. Choose high-waisted bottoms
High-waisted bottoms will make your legs appear longer, making your ankles appear slimmer. Try high-waisted trousers or long skirts.
Step 3. Choose high heels
Big heels can make your ankles appear slimmer. Don't wear thin high heels (stilettos) as they will make your ankles appear bigger.
Step 4. Avoid shoes with laces
Shoes that have ankle straps will only make this area more noticeable. Instead, choose shoes that cover your ankles, such as high boots or pointy-toed shoes that can make your legs appear longer.
Step 5. Use accessories to draw attention to other parts
If you still want to wear shorts or strappy sandals, try adding accessories. Bold accessories like handbags, sunglasses, and jewelry will draw people's eyes on your upper body, away from your ankles.
Tips
- Focusing your workout on a specific area will not be enough to help you lose weight. Meanwhile, exercising thoroughly can help you lose ankle weight faster than just training your feet specifically.
- Weight training is usually more helpful for weight loss than cardiovascular exercise.
- The estrogen contained in the contraceptive pill can cause swelling in the ankles and legs of some women.
