Big Calves: How to Prevent Them and Slim Them Down

The struggle is real if you find yourself wondering why your calves are so big. You might be exercising like a fanatic and eating more spinach than Popeye, and yet you still can't get rid of bulky calves. Many people have big calves when they're otherwise slim and trim.

First of all, there's nothing wrong with the size of your calves just the way you are. But if you're curious about calf size reduction, there are plenty of preventive measures and solutions for targeting thick calves, including via your diet, lifestyle and exercise.

It's helpful to understand what causes large calves in the first place to be able to effectively slim them down or prevent them from getting larger or swollen.

Bigger-than-average calf muscles could be the result of genetics, getting too much salt in your diet, carrying excess body fat or doing certain kinds of exercises.

Excess sodium intake and sitting for a long period of time are some of the main culprits for temporary swelling in your calves, according to the Mayo Clinic.

Interestingly, bigger calves can actually signal greater health: In an older but frequently cited August 2008 study in the journal ‌Stroke‌, the bigger people's calves were, the fewer fatty deposits or plaques they had in their arteries, regardless of age, sex or body mass index. This means that, of the people in the study, those with bigger calves were less at risk for strokes and carotid artery disease.

If you want to avoid bulking up your calves, however, there are several calf slimming measures you can take. First, you may want to avoid certain exercises that are designed to build calf muscles, such as calf raises, jumping rope and box jumps.

You'll also want to cut down on the time you spend sitting down. Try to walk around regularly to prevent fluid buildup (which can cause big calves) in your legs.

Calf-specific stretches, like the move below from the Mayo Clinic, may also help:

• Stand behind a chair with a staggered stance: One foot in front and one foot behind. Hold onto the back of the chair while keeping your back leg straight and your back heel flat on the floor.
• Slowly bend your elbows and front knee while moving your hips forward. You should feel a deep stretch in your calf.
• Try to hold this position for at least 30 seconds.
• Switch legs and repeat.

Maintaining a healthy body weight is also one of the most important ways to prevent big calves. You've probably heard it all before, but the truth is nothing beats a well-balanced diet, good sleep and regular physical activity (at least 30 minutes of moderate-intensity cardio a day, five days a week, and two strength-training sessions, according to the Physical Activity Guidelines for Americans) when it comes to lean and proportionate legs.

Rest assured it's possible to reduce the size of your calves. To attain toned-yet-slender calves, try doing lightweight resistance training exercises and running a few times per week (some great cardio workout alternatives to running include cycling and swimming).

This will help you burn calories and lose excess body fat, resulting in slimmer calf muscles. Reducing your calorie intake while upping your physical activity can help you shed fat all over your body.

If it's swelling you're concerned about, wearing knee-high compression stockings can help ease the discomfort that can come from fluid buildup or temporary puffiness in the legs. Eating fewer processed foods and cutting down on your salt intake may also help reduce swelling in your calves.

Sometimes it might be necessary to talk to a doctor when you experience leg swelling. Get emergency medical attention, according to the Mayo Clinic, if you also have:

• Chest pain
• Shortness of breath
• Dizziness
• Fainting
• Coughing up blood

Schedule a regular appointment with your doctor cutting back on salt, wearing compression socks and moving more throughout the day doesn't alleviate the swelling.