Choose Shoes With Care
For optimum results withBarefoot Science™, look for soft flexible shoes that feature plentyof toe room (the higher you can raise your toes the better), that are adjustable over the arches (i.e., laces or straps), with heels lower than 3.5 cm or 1.5 inches, and that have pliable rather than rigid soles. Shoes should provide a roomy fit for adequate circulation and movement. The right shoes will allow the feet to move with less restriction so that Barefoot Science™ can provide the highest degree of immediate as well as long-term benefit. Supportive or motion control footwear is not necessary whenusing Barefoot Science™ and, therefore, is not recommended.

Adjust Levels According to Sport Activity
The full and 3/4-length insoles work well in most athletic footwear related to dynamic foot function, i.e., running, jumping, etc. However, static foot function found in athletic footwear such as ski boots or skates can magnify the sensation of upward pressure of the dome contour and over-stimulate the muscle firingsequences. The increased muscular activity and resulting bloodflow can be inhibited by the restrictiveness of this type of footwear and can cause the foot to cramp. Therefore, wearing the insole alone or with a lower insert level in the insole cavity will provide the highest degree of comfort and effectiveness.

Barefoot Science Full Length | Barefoot Science 3/4 Length

Congratulations on taking the first step toward improved well-being with the Barefoot Science Foot Strengthening System™ – the exercise program for stronger, healthier feet.

The full length version of the Barefoot Science System is designed for any athletic or casual footwear that has a removable insole, such as running or walking shoes and sports shoes and boots. Once trimmed to fit a particular shoe, the insoles should not be moved to another pair of shoes.

Footwear and Its Impact on the Feet
Numerous studies conducted throughout the world indicate that footwear actually causes the majority of our foot, leg and back problems. In fact, in countries where shoes are not worn, only 3% of these problems occur compared to shoe-wearing populations. Studies also indicate that children’s feet are negatively affected by conventional footwear by the age of six. The restrictive environments created by conventional footwear designs prohibit optimal biomechanical function of the foot, which leads to a weaker structure, associated discomfort and a host of painful symptoms. Many footwear companies promote designs with various supportive features in an attempt to improve comfort and performance. Unfortunately, this creates a never-ending cycle where the foot becomes progressively weaker and more dependent on the added support. Conventional insoles and shoe inserts work in much the same manner as supportive footwear; they provide additional cushioning, support or bracing for the foot, contributing to a weaker structure.

The Barefoot Science Foot Strengthening System™ comes complete with one pair of insoles and a series of progressively firmer foot strengthening inserts that fit snugly into the insole’s patented domed arch. Starting with the softest insert, you graduate through different levels. With each stage it’s normal to be aware of the system under your arch initially. However, this feeling should never be extreme or irritating. If so, please discontinue use or switch to a lower stage.

Note: The cream colored Stage 5 donut (it comes attached o Stage 1) is designed to be used ONLY in combination with either Stages 3 or 4 to provide firmer pressure under the arch.

Trimming and Fitting Guide

STEP ONE: Pull the Stage 1 (cream colored) inserts out of each Stage 5 donut and press them into the cavities in the center of each insole. You can choose to use the adhesive on each insert or you can leave the adhesive covering on—either way, you’ll find that the inserts fit snugly into each cavity. Now stand on the insoles to determine how much trimming they’ll need.
STEP TWO: Your heel should fit squarely in the heel pocket of the insole to ensure that the dome is positioned correctly under the center of your foot. You’ll find that a little more excess toe area material should appear over and alongside your big toe than to the outside (baby toe) of your foot.
STEP THREE: Using a pen or magic marker, trace a broken line (- - -) on the insole top sheet around the outside of your toes. Important: Be careful to leave enough material so that your toes do not extend beyond the broken line. This ensures that the insoles will be cut to the proper length for your foot. The broken line will help you correctly position the Barefoot Science insole behind the insole that came with the shoe (see Step Four).
STEP FOUR: Remove the insole from the shoe (generic insoles are now easier to remove than ever) and position it directly OVER the corresponding Barefoot Science insole using the broken line and heel contours as centering guides. Now you will trace the actual “cut” line. Draw a solid line around the outside of the generic insole’s toe area. This solid line should end up over or outside of the broken line. Trim along the outside (solid) line and always cut conservatively, periodically placing the insole in the shoe to check for fit.
STEP FIVE: Using regular scissors, trim the Barefoot Science insole around the ball of the foot area forward of the “waist” or arch area. Never cut at the heel—while Barefoot Science provides ample trim room at the toe, the heel features a “lip” that is designed to guard against friction. Once the insole has been trimmed, it should fit snug against the inside of the shoe from the toe through to the heel and lie flat without curling or buckling.
STEP SIX: In shoes that are exceptionally narrow through the center, you may have to trim the Barefoot Science insoles at the “waist.” Proceed cautiously—draw trim lines for this area using the generic insole as your guide, but cut a little less than you think you’ll need. Once trimmed, the insoles should not be transferred to another pair of shoes.
STEP SEVEN: The Barefoot Science System is designed to work best on a flat surface. Do not use over existing insoles that feature a contoured arch support. If the generic insoles that came with your athletic or walking shoes are glued in, make sure that you remove all excess material. Most generic insoles are easy to remove. As you progress through the Stages, loosen your laces to allow adequate blood flow to reach the working muscles of your feet.

Barefoot Science 3/4 Length

The 3/4 length version of the Barefoot Science System is designed for dress and casual shoes that don’t have a removable insole, such as dress shoes, work shoes, boots and some athletic footwear. The 3/4 length is versatile and can easily be moved from shoe to shoe.

FITTING GUIDE

• STEP ONE: Start with Stage 1. Pull the Stage 1 (cream colored) inserts out of the Stage 5 donuts and press them into the cavities in the center of each insole. You can use the adhesive built into each insert or you can leave the adhesive covering on - either way, you’ll find that the inserts fit snugly into the cavity. The Barefoot Science Foot Strengthening System can now be slipped into your shoes.
• STEP TWO: It is important that the inside surface of each shoe presents a flat surface for the Barefoot Science System. There should be no buckling, or any space between the edge of the insole and the inside heel of the shoe. The insole should slip into the shoe and fit snugly against the inside heel contour to ensure that the insole fits properly under your foot.
• STEP THREE: Slip your foot into your shoe and stand up. If the dome contour exerts pressure “forward” of the center of your foot, correct this by tucking the heel of the insole back against the heel pocket of the shoe before slipping your foot in again. A yellow Velcro® strip with double-sided tape is included with 3/4 length insoles to help fix them in place. Pull off one adhesive cover and attach the sticky side to the insole just behind the arch cavity, then press the insole back in the shoe.

FITTING CHECK LIST
If the dome contour has shifted toward the outside center of the foot, the inside dimensions of the shoe might have nudged the insole out of place. Double-check that the inside of the shoe presents a flat surface to allow the Barefoot Science insole to sit flat, and make sure that the heel of the insole fits snugly into the heel pocket of the shoe. If one pair of your shoes is exceptionally narrow through the “waist” (the midsection running from heel to toe), check that the Barefoot Science insoles are narrow enough to sit flat in that particular pair of shoes. We do not recommend trimming the 3/4 length at all because they would then have to remain in the one pair of shoes. The ready-to-wear 3/4 length transfers easily between shoes. For very rigid footwear such as in-line or ice skates, it is advisable to wear the insoles with only one of the lowest Stages or alone. Rigid footwear magnifies the sensation under the center of the foot, which can be uncomfortable. Transfer your regular inserts back into the insoles when returning them to your street shoes.

The Barefoot Science System is designed to work best on a flat surface. Do not use it over existing insoles that feature a contoured arch support. If the generic insoles that came with your athletic or walking shoes are glued in, make sure that you remove all excess material. As you progress through the Stages, loosen your laces to allow adequate blood flow to reach the working muscles of your feet.