A sole in accordance with the present invention may include a sole for attachment to an outside of a shoe. Moreover, a sole of the present invention may include a sole for insertion within an inner cavity formed by an upper of a shoe. In exemplary aspects the sole includes a base and a plurality of protrusions projecting from the base and integrally constructed with the base. Protrusions may include a side extending at an angle from the base. In addition, protrusions may include a side extending near perpendicular from the base. A plurality of protrusions may be arranged at ball portions of the sole. In addition, a plurality of protrusions may be arranged at a heel portion of the sole.