Summary of "How to Increase Ankle Mobility in 3 Steps"

Key Wellness Strategies and Techniques to Increase Ankle Mobility

Causes of Ankle Tightness:
- Habitual use of shoes with raised heels (plantar flexion shortens calf muscles).
- Weak foot muscles leading to over-reliance on larger muscles like calves.
- Lack of movement diversity and variability in daily life.
Footwear Recommendations:
- Use zero-drop shoes (no heel elevation) to avoid calf shortening.
- Opt for minimalist or barefoot-style shoes with flexible soles and anatomical toe boxes to strengthen intrinsic foot muscles and maintain proper toe alignment.
- High-heeled shoes can be worn occasionally but should not be everyday footwear.
Importance of Foot Strength:
- Feet and arches are the foundation of body stability.
- Strengthening smaller foot muscles reduces burden on calf muscles, preventing tightness.
Movement Diversity:
- Regularly challenge ankles with varied terrain or mobility drills to maintain full range of motion.
- Avoid flat, uniform surfaces exclusively.
Ankle Mobility Drills:
1. Assisted Deep Squat (Flexed Knee Position):
  - Use an upright support for leverage.
  - Aim to achieve full dorsiflexion and deep squat without compensations (feet spinning out, heels lifting).
  - Use heel wedges if needed to assist heel contact.
  - Progress to single-leg squat variant to explore and target tight spots.
  - Apply contract-relax technique: tense foot muscles for 3 seconds, relax, and deepen the squat.
2. Extended Knee Ankle Mobilization:
  - Place forefoot on a raised platform (heel wedge or book).
  - Position a box/chair to facilitate rotational torque through the ankle.
  - Supinate the supporting foot to lift the arch and align the ankle.
  - Shift body weight forward by squeezing glutes until a stretch is felt in the heel/calf.
  - Use contract-relax technique: press toes down hard, relax, then move weight further forward.
  - For dynamic mobility, repeatedly step up and down while keeping toes rooted.
  - Increase platform slope for more intensity, keeping the supporting knee extended.
Common Mistakes to Avoid:
- Losing ground contact with toes.
- Allowing the knee to collapse inward during drills.
- Bending the knee during extended knee mobilization, which reduces effectiveness.

Presenters/Sources:

Presenter demonstrating and explaining the ankle mobility techniques (name not provided).
References to studies and models from the University of Calgary.
Mention of Origo brand minimalist shoes.