Here’s a clear step-by-step guide to trimming and fitting your double thick insoles:
Step 1: Trimming to Your Foot and Creating a Heel Ledge
1. Align Your Foot: Place the insole on the ground and step on it. Align your toes with the edge of the insole.
2. Locate the Heel Rock/Fulcrum Point: Look down at your heel and identify where it starts to rise up. This is the rock or fulcrum point.
3. Mark the Fulcrum Line: Draw a straight line across the top insole at the fulcrum point.
4. Lift and Trim: Slightly lift the top layer of the insole from the bottom and carefully trim along the line you marked. Remove about ½ to a whole fingernail’s width of material.
5. Test the Heel Ledge: Place the insole on the ground, step on it, and check if your heel now hangs slightly over the trimmed edge to create the heel ledge.
Step 2: Aligning the Heel and Final Trimming
1. Align the Heel Back: Step on the insole again and observe where the back of your heel aligns. Mark a straight line at that point.
2. Trim Excess Material: Cut off the material at the marked line.
3. Fit the Insole in Your Shoe: Insert the trimmed insole into your shoe and ensure it fits snugly.
Adjusting Width
1. Check for Width Issues: If the insole is wider than your foot, you can trim the sides.
2. Make a Straight Cut: Trim excess material from the sides, cutting in a straight line. Do not follow the curve of the insole to maintain its structural integrity.
After trimming and fitting, test the insoles in your shoes by walking or running to ensure they provide comfort and proper support. Adjust further if needed.
Step 3: Recording and Observing Movement Differences
After fitting your insoles, you can better understand their effect by performing a simple movement and recording it. Here’s how to proceed:
1. Select a Common Movement
• Choose a movement you perform regularly, such as walking, lunging, squatting, or jogging.
• Perform the movement once without the insoles and then once with the insoles.
2. Record the Movements
• Use a camera or smartphone to record your feet, ankles, and overall body movement during the activity.
• Capture a side view and a back view to observe changes in alignment, joint movement, and foot flexibility.
3. Pay Attention to Sensations
While performing the movements with the insoles, note the following differences:
• Toes: Can they wiggle freely, or do they feel restricted?
• Heel: Does the heel feel secure, yet able to move slightly within the shoe?
• Foot Mobility: Does your foot move more freely and naturally within the shoe?
• Ankle & Hip: Are the ankle and hip joints less stiff during movement?
• Knee Joint: Does the knee feel aligned, with no twisting sensation?
4. Reflect on Key Observations
• With the insoles, you should feel enhanced freedom of movement:
• Toes can spread and wiggle without restriction.
• The heel is supported but not locked, enabling subtle adjustments.
• Your foot feels securely grounded while still able to shift naturally within the shoe.
• Movement at the ankle and hip feels fluid, not rigid.
• The knee joint feels stable, with no twisting or unnecessary tension.
5. Compare the Videos
• Observe how your posture, balance, and movement patterns differ with and without the insoles.
• Look for improvements in alignment, smoothness, and overall comfort.
This process will help you confirm the benefits of the insoles and identify specific areas of improvement in your gait and movement efficiency.