The foot’s structure includes the medial longitudinal arch, a flexible, curved arrangement of bones and ligaments running along the inner sole. This arch functions like a spring, absorbing impact forces and distributing body weight during movement. A properly functioning arch is important for balance and propulsion during activities like walking and running. Understanding the height of this arch is a valuable first step in maintaining foot health. This article details accessible, at-home methods for determining your specific arch height.
The Footprint Test
The most common at-home technique for determining arch height is the “Wet Test” or Footprint Test, which requires only water and heavy paper or cardboard. To begin, pour a thin layer of water into a shallow pan, ensuring it is deep enough to wet the entire sole of your foot. Carefully step into the pan with one foot, then immediately step onto the heavy paper, applying your full body weight. Repeat this process for the other foot, as arch heights can differ between the left and right foot.
The resulting imprint provides visual evidence of your arch type. Interpretation focuses on the width of the connection between the heel and the ball of the foot. A footprint showing an almost complete fill-in of the mid-foot area suggests a low arch. Conversely, a print displaying only the heel, the ball of the foot, and the toes, connected by a very thin strip or none at all, indicates a high arch.
A neutral arch is characterized by a print that is about half-filled in the mid-foot region, showing a noticeable curve along the inner edge.
Classifying Arch Types
The results from the Footprint Test allow for the classification of feet into three primary arch types, each with distinct structural characteristics. The low arch foot, formally known as pes planus or flat foot, is defined by the reduction of the medial longitudinal arch. In this type, the entire instep of the foot nearly touches the ground when bearing weight.
The high arch foot, known scientifically as pes cavus, features an unusually elevated medial longitudinal arch. This increased elevation reduces the surface area of the foot that bears weight. This often places excess pressure on the heel and the ball of the foot. This foot type is more rigid and less flexible than other classifications.
The neutral arch, often called a normal arch, represents the most common foot type and is the standard for optimal structure. This arch has a moderate curve that facilitates efficient weight distribution. This balanced structure allows for the natural movement required for shock absorption.
Why Arch Height Matters for Foot Health
Understanding your arch height is relevant because the foot’s structure directly influences movement patterns, particularly during walking and running. A low arch often correlates with a tendency toward overpronation, which is an excessive inward rolling of the foot after the heel strikes the ground. This over-rolling can affect the alignment of the joints higher up the leg. This potentially leads to increased stress on the knee and lower leg.
Conversely, individuals with a high arch exhibit a tendency toward supination, also known as underpronation. Supination means the foot rolls inward less than the standard amount, causing the outer edge of the foot to absorb the majority of the impact forces. This decreased flexibility diminishes the foot’s natural ability to absorb shock, transmitting forces up the kinetic chain into the leg and hip.
Knowing these mechanics is important for selecting appropriate footwear, which can help manage force distribution and reduce the risk of overuse injuries. Those who overpronate with a low arch may benefit from stability or motion-control shoes designed to limit excessive inward rolling. People with high arches who supinate require footwear with extra cushioning and neutral support to increase shock absorption. Improper support can contribute to common conditions like plantar fasciitis or shin splints, which are associated with both extreme arch types.