The human foot possesses a natural arch that acts as a spring and shock absorber, but the height of this arch varies significantly among individuals. Understanding your specific foot structure is a helpful first step because arch type influences how your body distributes weight and absorbs impact during movement. This variation in foot anatomy can affect comfort and stability.
Defining the High Arch Foot
A foot with an abnormally high arch is medically termed pes cavus, which is Latin for “hollow foot.” This condition is characterized by an elevation of the medial longitudinal arch that remains lifted even when the foot is bearing weight. The arch is visibly raised, causing a larger than usual gap between the heel and the ball of the foot.
In a pes cavus foot, the heel and the forefoot bear the majority of the body’s weight, creating a “tripod” effect. Unlike a neutral or flat foot, a high arch does not flatten out or roll inward (pronate) much to absorb shock. This rigidity reduces the total surface area of the foot that makes contact with the ground, affecting its ability to act as a flexible shock absorber.
Simple At-Home Tests to Check Your Arch
The simplest method for self-assessment is the “wet test,” which provides a visual map of your weight distribution. To perform this test, wet the sole of your foot and then step onto absorbent material, such as a paper bag or cardboard, ensuring you put your full weight down. The resulting footprint gives a clear indication of your arch type.
If you have a high arch, the imprint will show only the heel and the ball of the foot with a very thin line, or a complete break, connecting the two sections. A neutral arch shows about half of the mid-foot area filled in, while a flat foot shows almost the entire sole. You can also conduct a visual inspection by looking at your feet while standing. If the arch remains highly defined and does not collapse or flatten when you stand, it indicates a high arch structure.
Common Issues Associated with High Arches
The mechanics of a high arch foot can lead to physical problems because the foot is not flexible enough to properly absorb ground reaction forces. Since weight is concentrated on the heel and the ball of the foot, these areas experience increased pressure. This concentration can lead to the development of corns and calluses on the pressure points, specifically the heel and the metatarsal heads in the forefoot.
A high arch structure often causes the foot to roll outward, a motion known as supination, which results in instability. This instability increases the risk of frequently spraining the ankle, especially during physical activity, because the foot is less able to adapt to uneven surfaces. The increased tension placed on the connective tissue can also make people susceptible to specific strain injuries, including plantar fasciitis (heel pain) and metatarsalgia (pain in the ball of the foot). Over time, the structural imbalance can contribute to deformities in the toes, such as hammer toes or claw toes.
Managing and Supporting High Arches
Effective management of high arches focuses on improving shock absorption and distributing pressure more evenly across the entire foot surface. This involves selecting supportive footwear that accommodates the foot’s higher volume and provides ample cushioning. Look for shoes with a solid heel counter for stability and a cushioned midsole to reduce the impact transmitted up the leg.
Orthotic inserts are frequently utilized to provide targeted support and stability. For a high arch, the orthotic should conform closely to the arch to create a “total contact” surface, which aids in pressure distribution. While over-the-counter supports offer general relief, custom-fitted orthotics are specifically molded to the foot’s unique contours and biomechanics, offering superior support and cushioning. Gentle stretching and strengthening exercises for the foot and ankle muscles can also help to improve flexibility and maintain overall foot function.