Cankle Killers: Five Moves to Reclaim Your Calves


The body works in mysterious and sometimes, annoying ways. Even if you exercise correctly, things can go wrong. Like the calf and ankle joining to form a big clunk of meat. However, this is not exclusive to overweight people. Some people have this because of water retention and some because of genetics.

Here is how the body forms cankles:

The gastrocnemius is a part of the calves that gives a distinct figure to your calf. It is mostly active when you do effort-exerting activities like jumping, jogging or running.

A Plantar Fascia connects the heels and toes. Having a tight one does not let the gastroc do its work. A tight Plantar Fascia also restricts the Soleus, another part of the calf.

If the Gastroc cannot move because of the inactivity of the Soleus and Plantar Fascia, it becomes unused and underdeveloped. You then give birth to what you call a Cankle.

You may be worrying right now, thinking of ways to delete the cankles. Worry not; here are some exercises to help you get the Soleus, Gastroc, and Plantar Fascia working:

Plantar Fascia Release

You will need a golf ball or a lacrosse ball when you do this. You put a golf ball under your foot; roll it until you feel something soft. When you do, tilt you toes up and down. Do this for two minutes.

Calf Release (Focus on Soleus)

Place a golf or lacrosse ball under the calf you want to release then sit down. After sitting, place the other leg of top of the one with the ball. You then pull yourself forward and backward to make the ball roll. As with the plantar fascia, roll it for two minutes. If you feel a soft spot, stop and point your foot up and down for 30 seconds. If you feel this to be hard, you can use both feet to stand.

Nose to Wall

Here comes a tricky one.

To do this, you must stand with one leg in front, and one leg behind while facing a wall. The front leg must be straight. The body should be straight, too. When you have that checked, try to let your nose meet the wall without bending your body and your front leg. This should have your front leg’s foot shifting its focus from the heel to the front of the foot. You could do this with other leg as the front to achieve balance.

Golf Ball Pick-Up

Assume the same position as above but don’t face a wall. Keep your back straight and start getting your torso to reach the floor. When getting up, use the heel to help you. Repeat this but try to get the torso to reach the front leg or the back leg.

Calf Raises

You’ll need a stability ball (fitness balls that are huge) and a wall for this one.

Let the ball touch the wall. Rest your chest on the ball. Straighten your legs out until your heel is on above ground. Now, carefully place one of your legs over the other and bend the knee of that leg a little. While the leg is still over the other, go and tiptoe the standing leg. When you reach the tip, go down until your heel hits the floor. Keep the working leg straight. If this is too strenuous, use both feet.