The human foot is structured by bones, ligaments, and tendons, forming a natural spring system for movement and support. This system includes three arches: the medial longitudinal, the lateral longitudinal, and the transverse arch. These arches absorb impact, distribute body weight evenly, and help maintain balance during walking or running. Understanding your foot’s arch shape is beneficial for selecting appropriate footwear and promoting overall foot health.
The Three Primary Arch Types
The primary classification for arch types is based on the height of the medial longitudinal arch, which runs along the inner edge of the foot. This height determines how much of the foot’s sole makes contact with the ground when bearing weight.
A Low Arch, commonly known as a flat foot or Pes Planus, has a minimal or absent inward curve. Nearly the entire sole of the foot touches the floor when standing, and this foot type tends to be highly flexible.
The most common structure is the Neutral Arch, or medium arch. This foot type displays a moderate, noticeable inward curve raised off the ground. It provides a balanced combination of flexibility and stability, allowing for effective shock absorption and even weight distribution.
Conversely, the High Arch, or Pes Cavus, is significantly raised off the ground. This rigid foot structure concentrates weight primarily on the heel and the ball of the foot. Because less surface area contacts the ground, this arch type has a reduced natural ability to absorb impact.
Practical Home Methods for Self-Assessment
The easiest and most common method to determine your arch type is the Wet Test. To perform this, you need a shallow pan of water and a piece of paper, such as cardboard, placed on a flat surface. Lightly wet the sole of one foot, ensuring it is damp but not dripping.
Step carefully onto the paper, placing your full body weight onto that foot for a few seconds. The resulting imprint will reveal your arch type. A low arch will leave a footprint that is nearly filled in, showing little to no inward curve in the middle section.
A neutral arch will leave an imprint that is about half filled in, with a defined, moderate curve on the inner side of the foot. A high arch will show very little connection between the heel and the ball of the foot, often appearing as just a thin outer crescent.
A simple Visual Inspection can also provide information about your foot structure. While standing barefoot, look at the inner side of your foot; if you can easily pass a finger under the arch, you likely have a neutral or high arch. If the arch disappears completely when you stand but reappears when you sit, you have a flexible low arch. If the arch remains collapsed even when sitting or non-weight-bearing, it may indicate a rigid low arch.
Why Arch Type Influences Foot Health and Footwear
The shape of your arch directly relates to your foot’s biomechanical movement, particularly the inward roll known as pronation. Pronation is a natural motion that helps absorb shock, but problems occur when the foot rolls too much or too little.
Low arches are often associated with overpronation, where the foot rolls inward excessively after landing. This movement causes weight to transfer to the inner edge of the foot instead of being evenly distributed. Conversely, high arches often result in underpronation, also called supination, where the foot rolls outward and does not pronate enough to absorb shock effectively.
Knowing this relationship is important for selecting footwear that supports your gait. People with low arches and overpronation should look for shoes with motion control or stability features to limit the inward roll. These shoes typically have a firm midsole and structure designed to guide the foot into a more neutral position.
For those with high arches and underpronation, the primary need is cushioning to compensate for reduced natural shock absorption. Shoes for this arch type should have soft, flexible outsoles and extra midsole padding to absorb impact forces. A neutral arch generally allows for a wider selection of shoes, though models with moderate stability and cushioning are ideal.