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It’s easiest to wrap your foot and ankle while you’re seated. You can sit on a chair or workout bench. Then cross the leg you’re wrapping over the opposite leg. You should rest your leg just above the ankle, so you can get to the ankle to wrap it. Place the end of the floss on the top of your foot at your arch. Then wrap the floss around your foot about 3 times, slowly moving back toward your heel. Make sure your foot stays in a neutral position as you wrap your foot and ankle. Once you reach your heel, let a little extra floss through your hands and begin wrapping the ankle. You’ll need to skip your heel to make sure you still have enough range of motion to work out your ankle. Once you’ve wrapped your ankle, continue wrapping the floss up your calf. You should still be using about 50% tension. Once you come to the end of the floss, tuck the end under the previous strip. Once your foot is wrapped, extend your leg out so your foot is off the ground but your knee is still slightly bent. Flex your foot back and then point it forward. Then you can rotate your ankle, moving it both clockwise and counterclockwise. Flex and rotate your ankle for about 1 minute to warm up the tissue. Stand with your feet shoulder-width apart. Then slowly lift your heels off the ground, bearing the weight of your body on your toes. As soon as you reach the top of your range of motion, slowly lower your heels back to the ground. Then raise them off the ground again. Do this for 20 seconds. Once you’ve done toe raises for 20 seconds, add a dorsiflexion to the end. When you lower your heels back down, bend slightly at the knee and lower your body until your knees are just over your feet. Then raise your body back up, take the weight off your heels, and do a toe raise. Repeat this whole process for about 20 seconds. Once you’ve flexed and stretched your ankles, hop on both feet, bringing them just off the floor. This will warm up the tissue well if you’re planning on going for a run after. Once you’ve finished your exercises, remove the band. You don’t want to have it on for longer than 2 minutes at a time. If you'd like to increase mobility in both of your ankles, wrap the other ankle and repeat all of the exercises.
Start in a seated position. Begin wrapping at the arch of your foot. Skip over your heel and begin wrapping your ankle. Wrap the floss the rest of the way up your leg. Flex and rotate your ankle while seated. Perform toe raises. Perform dorsiflexion. Hop for a few seconds. Remove the band.