New to barefoot shoes? Make the transition easier
Extra insoles and heel lifts are practical tools to help you fine-tune fit and feel, and make the move to zero drop more gradual if you need it
Ease Your Transition
Customise Fit & Feel
Understand The Tools
Use this quick chooser to see which tool fits your situation - fit and feel (extra insoles) or transition support (heel lifts)
| Tool | Use Case | What It Changes | Caution / Avoid |
|---|---|---|---|
| Heel Lift | Easing into zero drop if calves/Achilles feel challenged early on. | Raises heel slightly, reducing strain on achilles and calves. | Not a “push harder” tool - use it to keep things comfortable and consistent. |
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Heel Lift Use Case Easing into zero drop if calves/Achilles feel challenged early on. What It Changes Raises heel slightly, reducing strain on achilles and calves. Caution / Avoid Not a “push harder” tool - use it to keep things comfortable and consistent. |
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| Extra Insole | Fit that feels roomy and heel slip from low volume feet wanting a snugger feel. | Reduces internal volume, adds a bit of cushioning, slightly reduces ground feel. | If the shoe already feels tight or you’re getting pressure points, don’t add thickness. |
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Extra Insole Use Case Fit that feels roomy and heel slip from low volume feet wanting a snugger feel. What It Changes Reduces internal volume, adds a bit of cushioning, slightly reduces ground feel. Caution / Avoid If the shoe already feels tight or you’re getting pressure points, don’t add thickness. |
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| Extra Insole | New to barefoot shoes and looking for a little extra cushioning. | Adds an extra 3mm of cushioning. | You may want to remove the extra insole as your feel strengthen and crave more ground feel. |
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Extra Insole Use Case New to barefoot shoes and looking for a little extra cushioning. What It Changes Adds an extra 3mm of cushioning. Caution / Avoid You may want to remove the extra insole as your feel strengthen and crave more ground feel. |
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| Removed Insole | When you want extra ground feel. | You lose 3mm of cushioning and become closer to the ground. | Slightly more load on the foot, so gradually build up to the change. |
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Removed Insole Use Case When you want extra ground feel. What It Changes You lose 3mm of cushioning and become closer to the ground. Caution / Avoid Slightly more load on the foot, so gradually build up to the change. |
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Heel Lifts Explained
Heel Lifts Explained
Heel lifts are simple transition tools that can make moving to zero drop feel less abrupt.
Switching to zero drop can place more load through your calves and Achilles at first - especially on longer days, during higher-volume walking, or when you’re returning to running. Heel lifts give you a gentler on-ramp, so you can keep training steadily while your body adapts over time.
How to use heel lifts
- Place the heel lift under your heel (under the insole).
- If you want an even more gradual transition from traditional shoes, you can start by doubling up.
- As your calves and Achilles start recovering more quickly between sessions (or feel fully settled), taper down by using heel lifts less often - then remove them altogether.
Heel Lifts FAQs
Heel lifts add a small amount of height under your heel inside a zero-drop shoe, which can make the switch feel less abrupt. Biomechanically, that can reduce how much your calves and Achilles have to lengthen and load with each step while you build tolerance.
If the transition is making your calves/Achilles feel overworked early on, heel lifts can be a useful bridge - especially if you don’t want to radically reduce your walking, standing, or running volume. Think of them as a temporary tool that helps you stay consistent while adapting gradually.
Place the heel lift under your heel area, typically under the insole so it stays stable and doesn’t shift as you move.
Not necessarily. Many people use them on higher-volume days (long walks, travel, long standing days, returning to running), then go without on lighter days. The goal is a set-up that keeps your exercise steady, so you can sustainably wear barefoot-fit shoes, not a “forever” add-on.
Some people start by doubling up for a short period if they want an even gentler start, then taper back down as things feel settled. As your calves and Achilles recover more quickly between sessions, use heel lifts less often (or for shorter sessions), remove one lift, then phase them out completely.
Customise Your Fit & Feel
Customise Your Fit & Feel
Extra insoles are a simple way to dial in fit and ground feel - without changing your shoe. They can make a slightly roomy fit feel more secure, and they let you choose how much underfoot cushioning you want day to day.
Most Bahé styles can be worn with the insole, without it, or with an extra insole. By changing the set-up, the same shoe can vary in stack height by around 6 mm - giving you an easy way to fine-tune comfort vs ground feel.
How to use extra insoles
- If you want more space and more ground feel, try removing the existing insole.
- If you want a snugger fit (or a touch more cushioning), add an extra insole on top of the existing one.
Insoles FAQs
Yes. Adding an extra insole reduces internal volume, which can make a slightly roomy shoe feel more secure through the heel and midfoot. For many people it can feel like the fit shifts by around half a size, because your foot sits a little higher and the shoe holds you more snugly - useful if you’re between sizes or want a more secure feel without changing size.
If the fit feels roomy, add an extra insole for a snugger hold. If the fit feels tight or low-volume, remove the existing insole to create more space and increase ground feel.
More insole = more underfoot cushioning and slightly less ground feel. Less insole = more ground feel and more internal space. By changing your set-up (with, without, or with an extra insole), the same shoe can vary in stack height by around 6 mm.
Use the set-up you’ll wear most consistently - then adjust by activity and volume. Many people go more ground feel (remove insole) for technique-focused sessions, and more snug/cushion (add an extra insole) for longer days, travel, or harder surfaces.
