Understanding Enlarged, Swollen, or ‘Fat’ Ankles (2023)

Understanding Enlarged, Swollen, or ‘Fat’ Ankles (1)Share on Pinterest

The ankle: Let’s begin with respect for this humble but powerful joint.

It lifts a ballet dancer into relevé, absorbs the shock of a runner’s foot striking pavement, and allows a gymnast to stick that landing. Ankles ensure you take every sure-footed step.

But what happens when it’s swollen or just bigger than you think it should be?

Read on to learn more about why some ankles are larger than others, and if you need to do anything about it.

Ankles vary in size and shape. For the most part, genetics determine the dimensions of your ankles. There’s nothing inherently dangerous or unhealthy about having large ankle bones and plenty of space between them.

Given that ankle injuries are very common, a sturdy ankle may actually be beneficial.

Several health conditions can enlarge otherwise typically sized ankles, however. Since some of these conditions are serious, it’s a good idea to find out more about what can make your ankles bigger.

Lipedema is a painful condition that causes fat to be stored beneath the skin on your legs. It generally occurs on both legs from the hips down, but doesn’t affect how your skin looks.

It affects more women than men; around 11 percent of women have lipedema.

People with lipedema tend to bruise easily because the blood vessels in their legs are extremely sensitive to pressure. As the disease progresses, people with lipedema may have difficulty walking.

Lipedema can also present social and emotional difficulties. Researchers report that some people with lipedema may try to lose weight to correct the distribution of fat in their lower bodies, which can lead to eating disorders in some people.

What causes lipedema?

Genetics play an important role in whether or not someone develops lipedema. Hormones often trigger the condition. During puberty, pregnancy, or menopause — which all involve hormones — the legs enlarge, and the skin can lose some of its elasticity.

Your doctor can diagnose lipedema using an MRI scan or ultrasound. Your doctor may also use a lymphangiogram or lymphoscintigraphy to capture images of your lymphatic system.

How is lipedema treated?

There are several ways to relieve the pain and discomfort of lipedema.

Eat a diet that limits sugar spikes

When you eat sugary foods, your body releases the hormone insulin. Insulin is known to stimulate fat storage and can cause fluid retention, which isn’t good for people with lipedema.

Exercise — especially in the water

Experts recommend swimming, water aerobics, or other forms of aquatic exercise. Water pressure helps drain lymphatic fluid, which is important in later stages of the disease.

Complete decongestive therapy

In advanced stages of lipedema, lymphatic fluid can build up in the legs. If that happens, your doctor may prescribe complete decongestive therapy (CDT).

CDT involves working with a specialist to manually drain lymphatic fluid from your legs using:

  • compression bandages
  • attentive skin care
  • exercising

Tumescent fluid anesthesia (TLA) or water-assisted liposuction (WAL)

Dry liposuction, the kind ordinarily used for cosmetic fat removal, isn’t recommended for lipedema because it can damage the lymphatic system.

Instead, your surgeon can inject large volumes of fluid under your skin to firm up and separate the fat tissue so it can be more easily removed.

(Video) Explaining Puffy Outer Ankles

Lipectomy

If the extra fat tissue is keeping you from safely walking, your doctor may advise surgically removing the fat deposits with a procedure called lipectomy.

(Video) Edema: Swollen Feet, Swollen Ankles & Swollen Legs [FIX Them FAST!]

Lymphedema is swelling, usually in the arms or legs, that occurs from a problem somewhere in the lymphatic system. If you have lymphedema, your ankles can become enlarged when lymphatic fluid builds up in your body.

The lymphatic system is crucial to the healthy functioning of your organs. As plasma circulates through your body, it collects waste products from your cells. The waste products pass through the walls of your blood vessels into a web-like network of lymph vessels.

The fluid in the lymphatic system, called lymph, helps maintain fluid balance in your body. Lymph fluid also absorbs excess fat from your intestines and produces white blood cells that your body uses to fight germs and infections.

When your lymph system is damaged, lymph fluid doesn’t drain properly, and parts of your body can swell up.

One of the most common ways the lymph system gets damaged is through cancer treatment, when lymph nodes are removed. It’s also possible for cancer to develop in your lymph system (lymphoma).

How is lymphedema diagnosed?

Your doctor may be able to diagnose lymphedema by observing your symptoms, especially if you’ve recently had cancer treatments. If further tests are necessary to confirm a diagnosis, your doctor might order the following imaging tests:

  • MRI scan
  • CT scan
  • ultrasound
  • lymphoscintigraphy (a test that tracks radioactive dye in your system)

These tests can find where in your lymph system a blockage has occurred.

How is lymphedema treated?

There isn’t an immediate cure for lymphedema, but some treatments may reduce the swelling, get fluid moving again, and lessen any pain you’re experiencing.

Treatments may include:

  • gentle exercises to stimulate fluid drainage
  • compression bandages that press fluid into other parts of your body
  • massage techniques aimed at encouraging lymph drainage
  • compression clothing that can keep your limbs from swelling, either with or without a pneumatic pump

It’s a good idea to work with your doctor or a physical therapist specially trained in the treatment of lymphedema. They can ensure the proper fit of compression garments and decide whether massage is right for your condition.

Edema is the medical term for swelling. If you have edema, your ankles will appear puffy, and your skin may feel stretched, tight, and itchy. A number of health conditions can cause swollen ankles. Below are some to consider.

Summer heat

A review of 2016 Google trends in the United States and Australia found that searches for “ankle swelling” peak in the midsummer months both above and below the equator.

Venous insufficiency

Your veins contain valves that keep blood from pooling in the lower part of your body. When these valves become damaged, either because of a blood clot, varicose veins, trauma, or some other kind of weakening, they don’t work efficiently.

Gravity pulls blood down into your ankles and feet, causing swelling.

Deep vein thrombosis (DVT)

Sometimes a blood clot can block the flow of blood in your veins. The blockage prevents your blood from returning to your heart.

DVT is especially dangerous because the blood clots can break free and travel through your blood vessels up to your lungs, where they can stop your breathing.

With DVT, you’ll notice swelling in just one of your ankles. It’s important to immediately call for medical help if you do.

Serious health alert

If your ankles suddenly swell, it’s important to talk to your doctor about it right away. Ankle swelling is a symptom of the following potentially life threatening conditions:

  • blood clots
  • heart failure
  • kidney disease
  • liver failure

If your ankles swell up and you have shortness of breath or chest pain, call 911 immediately.

Congestive heart failure

Congestive heart failure causes the heart to weaken. When your heart becomes too weak to pump blood efficiently, blood pressure can build up inside your veins. Fluid leaks out into your other tissues, causing them to swell.

Liver disease

A disease in your liver — such as hepatitis or cirrhosis — could stop the production of an important protein called albumin.

Without enough albumin, too much fluid can leak out of your blood vessels and into your surrounding tissues. Your ankles, feet, hands, and face can swell as a result.

Kidney disease

Your kidneys remove waste products from your body by filtering out toxins and excess minerals like sodium.

(Video) Know In detail About Causes, sign & symptoms of Swollen Legs - Dr Rajiv Parakh

When your kidneys aren’t functioning properly, too much water and sodium are left in your blood vessels, and the pressure inside the vessels rises. Your ankles and feet are likely to start swelling, as well as the area around your eyes.

Pregnancy

Foot and ankle swelling are common during pregnancy, especially during the last trimester.

Your body’s hormone levels, the efficiency of your veins, and fluid retention are all affected by pregnancy. It’s important to talk to your doctor about foot swelling, especially if it’s sudden and accompanied by:

  • severe headache
  • dizziness
  • difficulty breathing

These symptoms plus swollen feet can be a symptom of preeclampsia, which leads to dangerously high blood pressure.

Medications

Ankle swelling is a side effect of some medications, including:

  • blood pressure medications (calcium channel blockers and ACE inhibitors)
  • diabetes medications
  • estrogen in birth control pills and hormone replacement therapy
  • testosterone
  • steroids
  • antidepressants (including MAO inhibitors and tricyclics)
  • anti-inflammatory medications (like NSAIDs)
(Video) What Causes Ankle Swelling? | Ask Dr. Moore, Houston Foot and Ankle Surgeon

If your ankles are swollen because of a medical condition, talk to your doctor about the best plan for reducing the swelling. You can also consider these options:

  • Cut down on sodium in your diet, which can cause fluid retention.
  • Do calf exercises to strengthen your ankles and boost muscle in your calves.
  • Elevate your feet.
  • Break up long periods of sitting with movement.

Your ankles are a marvel of nature: complex, strong, and flexible. Genetics largely determine the size of your ankles, but some health conditions can cause them to swell.

Seek immediate medical attention if you notice sudden swelling, especially when it only occurs on one side of your body, or the swelling is accompanied by difficulty breathing or a quickened heart. These are signs of a potentially life threatening condition.

If your ankle size concerns you, consider making some lifestyle changes. You can exercise, reduce your dietary sodium, increase your fluid intake, or prop up your ankles to reduce any swelling. You can also talk to your doctor to see whether surgical options are appropriate.

(Video) Top 10 causes of Ankle and Leg Swelling

But if no underlying health condition is causing your larger ankles, it may be best to simply accept them as a strength, not something to fix.

FAQs

What do fat ankles indicate? ›

Your veins contain valves that keep blood from pooling in the lower part of your body. When these valves become damaged, either because of a blood clot, varicose veins, trauma, or some other kind of weakening, they don't work efficiently. Gravity pulls blood down into your ankles and feet, causing swelling.

What makes your ankles swell up really big? ›

Common causes of swollen ankles, feet and legs

eating too much salty food. being overweight. being pregnant. taking certain medicines – such as some blood pressure medicines, contraceptive pills, hormone therapy, antidepressants or steroids.

How do you get rid of fatty ankle deposits? ›

How to Get Rid of Cankles and Improve Swollen Ankles
  1. Cut back saturated fat.
  2. Reduce sodium intake.
  3. Walk more.
  4. Eat more veggies.
  5. Perform calf exercises like calf raises.
21 Sept 2022

When should I be concerned about swollen ankles? ›

Get medical care as soon as possible if: You have unexplained, painful swelling of your feet or legs, particularly if it's only in one leg. The swollen area becomes warm, red or inflamed. The swelling is accompanied by a fever.

Why are my ankles getting thicker? ›

Cankles can be caused by excess subcutaneous fat that has amassed in the lower calf and around the ankles as well as by large bones, muscles and tendons. Another cause is swelling from lymphedema or venous insufficiency. Cankles can also manifest due to heart, kidney or endocrine problems.

How do I get rid of puffy ankles? ›

Tips to reduce ankle and foot swelling

Other recommendations include: Increasing your overall movement, as sitting or standing in one place for too long can increase swelling. Just moving your knees and flexing your ankles may help. Limit your salt and carbohydrate intake.

Can swollen ankles be serious? ›

Although swelling of the feet and ankles can be a minor problem, it can also be an indication of more serious illnesses such as heart failure, renal failure, or liver failure. The abnormal buildup of fluid in the body is called edema.

Will drinking more water help with edema? ›

Although prescription medications and creams can treat edema, it is essential to drink enough water. When your body is not hydrated enough, it holds onto the fluid it already has to make up for the lack of incoming water, thus contributing to swelling.

What deficiency causes swollen feet and ankles? ›

An extreme lack (deficiency), of protein in your diet over a long period of time can lead to fluid accumulation and edema.

What causes fatty lumps on ankles? ›

Causes of the Conditions

Ganglion: Though the cause of ganglions is often unknown, a ganglion occurs when fluid accumulates around the tendons or joints of your foot and ankle due to: Injury. Trauma. Overuse.

What is a fat ankle called? ›

Lipedema, Fat Ankles, or 'Cankles': No Matter What You Call Them, Here's What You Need to Know.

Does walking get rid of cankles? ›

To get rid of cankles, exercise your lower leg muscles by cycling, running, or walking, since this can help circulation and reduce swelling.

How can you tell if your ankle is swollen and your heart is related? ›

Swelling in the Legs, Ankles, or Feet

Swelling (edema) in your lower legs is another sign of a heart problem. When your heart doesn't work as well, blood flow slows and backs up in the veins in your legs. This causes fluid to build up in your tissues.

Can high blood pressure cause swollen ankles? ›

Uncontrolled hypertension can also lead to heart disease, which may present as swelling in your feet and legs.

How do you know if swelling is serious? ›

If the swelling does not go away or it occurs repeatedly, it is essential to make an appointment with a doctor to determine whether there is an underlying cause. If swollen feet occur alongside shortness of breath, chest pain, or pressure in the chest, call the emergency services immediately.

Why do ankles get thick with age? ›

One of the most common foot and ankle symptoms in older people is edema, the medical term for the swelling of tissues. Edema is often caused by poor circulation, leading the build-up of fluid in the lower extremities (especially the ankles and feet).

How can I make my ankles look thinner? ›

  1. Get high heels – The most flattering shoes have a heel or wedge that elongate the foot and gives your leg a slimmer look. ...
  2. Go chunky – Chunky-heeled shoes are especially flattering because they balance out heavy cankles.
  3. Slip on some Nude Shoes – Opt for a monochromatic leg.

Can fat be removed from ankles? ›

If the extra fat tissue in your ankle is causing pain or keeping you from walking safely, your doctor may advise surgically removing the fat deposits. This is referred to as ankle liposuction. Keep in mind that liposuction isn't a treatment for obesity or a substitute for proper diet and exercise.

What foods help swollen ankles? ›

Extra water in fruits can reduce foot swelling by flushing out extra water. Other vegetables, like cucumber and asparagus, are natural directs that eliminate water in your body. Drinking lots of water will also help your foot and ankle mobility with less swelling.

What is a good home remedy for swollen ankles? ›

Here are 10 to try.
  • Drink 8 to 10 glasses of water per day. ...
  • Buy compression socks. ...
  • Soak in a cool Epsom salt bath for about 15 to 20 minutes. ...
  • Elevate your feet, preferably above your heart. ...
  • Get moving! ...
  • Magnesium supplements can be helpful for some people. ...
  • 7. Make some dietary changes. ...
  • Lose weight if you're overweight.

Can dehydration cause swollen ankles? ›

One thing that many people don't realize is that dehydration can cause fluid retention. Proper hydration means drinking plenty of water. Soda, coffee, and most teas are not appropriate for hydrating the body. Dehydration can cause swollen ankles, feet, and legs.

How do you drain fluid from your legs? ›

Lifestyle and home remedies
  1. Movement. Moving and using the muscles in the part of your body affected by edema, especially your legs, may help pump the excess fluid back toward your heart. ...
  2. Elevation. ...
  3. Massage. ...
  4. Compression. ...
  5. Protection. ...
  6. Reduce salt intake.
1 Dec 2020

What causes swollen legs from the knee down? ›

Common causes of sudden leg swelling

A blood clot blocking blood flow in a large leg vein — also called a DVT, or deep vein thrombosis. An injury such as a broken leg or a pulled leg muscle. An infection in the skin, joint, or other tissue of the leg. Joint inflammation in a joint of the leg, like the knee.

Why am I retaining water in my ankles? ›

You can experience water retention in the legs, ankles, or feet as well as the face and hands. It's caused by fluid buildup in body tissues. Sitting for a long time during the workday or on plane flights, hormone changes during pregnancy, and even standing for too long can all cause this to happen.

What make swelling go down fast? ›

You can use ice packs, cold therapy systems, ice baths, or cryotherapy chambers to deliver cold to the affected area. Apply cold several times a day for 20-30 minutes at a time to help keep swelling down, especially in the first several days after an injury.

Why do my socks leave marks? ›

Socks can leave marks on a person's legs when the elastic bands that hold the socks in place put pressure on the skin. Pressure marks are generally more noticeable when a person has peripheral edema, or swelling, in the lower legs.

Can lack of vitamin D cause swelling? ›

In recent years, experts have discovered more far-reaching effects of vitamin D deficiency. In 2009, researchers from the University of Missouri-Columbia found that insufficient levels of vitamin D are associated with inflammation, an immune system response that can cause fluid buildup and swelling.

Does B12 cause swollen ankles? ›

Swollen ankles or feet are a potential side effect of vitamin B-12 shots, and require immediate medical attention. There is no upper limit for the intake of vitamin B-12 because the risk of toxicity or overdose is extremely low.

What kind of doctor treats swollen feet and ankles? ›

A podiatrist is a specialist who manages and treats almost all symptoms that involve the ankle and/or the foot. If you are experiencing any of the following problems or symptoms, it's time to make an appointment to see a podiatrist. Numbness, pain or swelling in one foot.

WHO removes ankle lipoma? ›

Dermatologists can remove lipomas if they keep growing or become bothersome. Our certified dermatologists examine the lipoma and will decide the best course of action to take to remove it. The treatments include a simple procedure of surgically removing the tumor.

What is the lump on the side of my ankle called? ›

Lateral Malleolus: Bony protrusion felt on the outside of the ankle. The lateral Malleolus is the low end of the Fibula.

What does lipoma look like? ›

A lipoma is a round or oval-shaped lump of tissue that grows just beneath the skin. It's made of fat, moves easily when you touch it and doesn't usually cause pain. Lipomas can appear anywhere on the body, but they're most common on the back, trunk (torso), arms, shoulders and neck.

Are cankles reversible? ›

Unfortunately, cankles are not easy to get rid of. Even with diet, exercise, and weight loss, many people suffering from this condition have been unsuccessful in eliminating the appearance of cankles. For those who would like to correct this unflattering condition, Dr. Dubrow offers cankle reduction surgery.

Why is only one ankle swollen? ›

A swollen foot may be caused blood vessel blockage, lymphatic blockage, or trauma from an injury. Other causes of swelling in one foot include skin infections like cellulitis, or ankle arthritis which can also be the cause of one swollen ankle.

How do I identify my cankles? ›

When you have cankles, you'll find it hard to differentiate the calf from the ankle. An ankle that looks like a continuous cylinder or a trunk is called a cankle; some also call it sausage legs. Most likely, you haven't seen your ankles and calves for years.

Does hemorrhoid cream get rid of cankles? ›

While applying hemorrhoid cream to your legs isn't a long-term answer to your cankles problem, it's a good quick fix. Hemorrhoid cream temporarily firms and tightens up the skin. This makes your ankles appear slimmer.

What should I wear if I have cankles? ›

Wear wide leg, straight or flared pants.

A pant that falls in a straight line from the hip (not too fitted, not too wide) is the most flattering. For a more fashion-forward look that will completely disguise your cankles, try flared jeans or a wide-leg cut.

Can you exercise cankles away? ›

Undeniably, one of the best ways for women to get rid of their fat cankles in the lower legs is the calf raises workout.

Do swollen ankles always mean heart failure? ›

While swelling in the feet can occur due to a number of reasons, it does not always mean that a person has a serious medical condition. However, it can be an important early warning sign of heart disease or other health issues, particularly if it persists, recurs, or occurs alongside other symptoms.

What are the 4 signs of heart failure? ›

Chest pain. Fainting or severe weakness. Rapid or irregular heartbeat associated with shortness of breath, chest pain or fainting. Sudden, severe shortness of breath and coughing up white or pink, foamy mucus.

What are the first signs of a weak heart? ›

Symptoms
  • Chest pain, chest tightness, chest pressure and chest discomfort (angina)
  • Shortness of breath.
  • Pain in the neck, jaw, throat, upper belly area or back.
  • Pain, numbness, weakness or coldness in the legs or arms if the blood vessels in those body areas are narrowed.
25 Aug 2022

What do puffy ankles mean? ›

Swelling in the ankles, feet and legs is often caused by a build-up of fluid in these areas, called oedema. Oedema is usually caused by: standing or sitting in the same position for too long. eating too much salty food. being overweight.

When should I be concerned about swollen ankles? ›

Get medical care as soon as possible if: You have unexplained, painful swelling of your feet or legs, particularly if it's only in one leg. The swollen area becomes warm, red or inflamed. The swelling is accompanied by a fever.

Does diabetes cause swollen ankles? ›

As mentioned above, diabetes is one of the main causes of edema and thus ankle swelling. That's because it has many direct and indirect effects on the body that can lead to fluid retention. As a diabetic, it is highly likely that the disease is the underlying cause or exacerbating factor of the swelling in your legs.

Will drinking more water help with edema? ›

Although prescription medications and creams can treat edema, it is essential to drink enough water. When your body is not hydrated enough, it holds onto the fluid it already has to make up for the lack of incoming water, thus contributing to swelling.

How do I stop my ankles from swelling? ›

Treatment
  1. Rest. Avoid activities that cause pain, swelling or discomfort.
  2. Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake. ...
  3. Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. ...
  4. Elevation.
11 Aug 2022

How much swelling is too much? ›

If your swelling is chronic, or lasts longer than 2-3 weeks, you should see your doctor. Your doctor will be able to recommend medication, exercise or therapy to resolve the swelling. Remember, swelling is the body's reaction to an injury; if the swelling is still present, so is the injury.

What causes fatty lumps on ankles? ›

Causes of the Conditions

Ganglion: Though the cause of ganglions is often unknown, a ganglion occurs when fluid accumulates around the tendons or joints of your foot and ankle due to: Injury. Trauma. Overuse.

What are fat ankles called? ›

Lipedema, Fat Ankles, or 'Cankles': No Matter What You Call Them, Here's What You Need to Know.

Will losing weight get rid of cankles? ›

Unfortunately, cankles are not easy to get rid of. Even with diet, exercise, and weight loss, many people suffering from this condition have been unsuccessful in eliminating the appearance of cankles. For those who would like to correct this unflattering condition, Dr. Dubrow offers cankle reduction surgery.

Can exercise get rid of cankles? ›

Superb Exercises To Effectually Reduce Cankles: Weighted Calf Raises. Stair Calf Raises. High-Knee Jog In Place.

Why is it puffy around my ankle bone? ›

The outer part of your ankle may be swollen due to an injury or because of an underlying medical condition. Ankle injuries such as sprains, fractures, and tendinopathies can make the ankle swell. Arthritis can affect any joint in the body, including the ankle joint.

WHO removes ankle lipoma? ›

Dermatologists can remove lipomas if they keep growing or become bothersome. Our certified dermatologists examine the lipoma and will decide the best course of action to take to remove it. The treatments include a simple procedure of surgically removing the tumor.

What is the lump on the side of my ankle called? ›

Lateral Malleolus: Bony protrusion felt on the outside of the ankle. The lateral Malleolus is the low end of the Fibula.

Do I have lipedema or just fat legs? ›

Both issues cause an accumulation of excessive fatty tissue, but how and where it forms can be quite different. Early signs of lipedema begin with women noticing fat developing on the legs or thighs with less focus on their midsection. Lipedema is an excessive fluid buildup seen in the hips, legs, thighs, and buttocks.

What medications can cause swollen ankles? ›

These 7 Medications Can Cause Puffy Legs and Ankles
  • First, how do you determine the cause of swelling? Gradual swelling in your legs and feet might not be obvious. ...
  • 1) Amlodipine. ...
  • 2) Gabapentin.
  • 3) Pregabalin.
  • 4) NSAIDs. ...
  • 5) Oral contraceptives. ...
  • 6) Oral steroids. ...
  • 7) Pioglitazone and rosiglitazone.
7 Jan 2020

How do you know if you have lipedema? ›

Symptoms of lipoedema
  1. your legs appear symmetrically swollen – swelling can occur from the hips down to the ankles and your legs appear column-like; the feet are not usually affected.
  2. affected areas feel 'spongy' and cool and the skin is generally soft and subtle.
  3. you bruise easily in the affected areas.
19 Jul 2017

Can compression socks help with cankles? ›

It is not all being pumped back up to our hearts, as it should be. This leads to those swollen, uncomfortable cankles! Luckily, compression socks can alleviate this circulation problem. The tight squeeze of the socks helps the blood to flow back up towards the heart.

Does hemorrhoid cream get rid of cankles? ›

While applying hemorrhoid cream to your legs isn't a long-term answer to your cankles problem, it's a good quick fix. Hemorrhoid cream temporarily firms and tightens up the skin. This makes your ankles appear slimmer.

How can I make my ankles look thinner? ›

Thick soles make your ankles look slimmer, and platforms and flatforms are especially great for emphasizing smaller ankles! Go for a preppy look with a pair of loafers, and match with slim trousers or a knee-length A-line skirt. Let your toes breathe a little on the weekend with a pair of flatform sandals.

What should I wear if I have cankles? ›

Wear wide leg, straight or flared pants.

A pant that falls in a straight line from the hip (not too fitted, not too wide) is the most flattering. For a more fashion-forward look that will completely disguise your cankles, try flared jeans or a wide-leg cut.

How can I slim my lower legs? ›

Here are 3 ways to reduce body fat and help tone your legs.
  1. Do aerobic exercise. The first step to burning overall body fat is aerobic exercise. ...
  2. Strengthen your muscles. Losing fat alone can leave you with less toned legs, so you'll need to invest some time in strengthening your muscles. ...
  3. Reduce your calorie intake.

Why is only one ankle swollen? ›

A swollen foot may be caused blood vessel blockage, lymphatic blockage, or trauma from an injury. Other causes of swelling in one foot include skin infections like cellulitis, or ankle arthritis which can also be the cause of one swollen ankle.

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