A high arch (pes cavus) is a foot structure where the arch is raised higher than typical, causing less of the foot’s surface area to contact the ground. This results in poor natural shock absorption and uneven pressure distribution, concentrating weight on the heel and the ball of the foot. This uneven weight bearing can lead to discomfort, instability, and issues like plantar fasciitis, shin splints, and ankle sprains. Actionable strategies, from footwear selection to specialized treatments, can provide the necessary support and relieve the associated pain.
Selecting Appropriate Footwear
The right shoes form the foundation of support for high arches, compensating for the foot’s reduced ability to absorb impact. Footwear must provide robust shock absorption, particularly in the midsole and heel areas, since the arch does not naturally cushion the body’s weight efficiently. Look for shoes that feature ample cushioning material, such as gel or EVA foam, to reduce stress on the lower limbs.
Stability features are also important. A deep heel cup helps cradle the heel bone, promoting better alignment and stability to counteract the foot’s tendency to roll outward (supinate). A shoe with a straight or semi-curved last provides a stable base. Avoid shoes that are overly flexible or lack midfoot support, as these can exacerbate instability and increase pressure on the forefoot.
Utilizing Supportive Inserts and Orthotics
Supportive devices placed inside shoes offer a targeted approach to redistribute pressure and enhance comfort. Over-the-counter (OTC) inserts are a good starting point, providing general cushioning and some arch support. These prefabricated inserts, typically made of foam or gel, offer general relief by providing a more even distribution of pressure across the foot.
Custom orthotics are prescription devices made from a precise mold or scan of an individual’s foot, making them unique to the wearer’s anatomy. Unlike mass-produced inserts, custom orthotics are engineered to address specific biomechanical issues, offering rigid support that more effectively offloads pressure points under the heel and metatarsal heads. While they represent a greater initial investment, custom orthotics provide a higher level of long-term support by fitting the foot’s curves exactly.
Targeted Stretching and Strengthening Exercises
External support should be complemented by exercises that improve the foot’s intrinsic strength and overall flexibility. Tightness in the calf and Achilles tendon is frequently associated with high arches and can increase strain on the plantar fascia. Calf stretches, such as standing against a wall or using a step to drop the heel, should be performed to lengthen these posterior muscles and reduce tension on the foot.
Strengthening the small, intrinsic muscles within the foot helps improve balance and dynamic arch stability. Simple exercises like the towel scrunch, where the toes grip and pull a towel, directly engage these muscles. Practicing marble pickups or toe spreads also helps build localized strength and dexterity in the foot, contributing to a more resilient arch structure. Consistent performance of these activities reinforces the foot’s natural mechanisms.
Knowing When to Consult a Specialist
While self-management through supportive shoes and inserts is effective for many, it is important to recognize when professional intervention is needed. You should consult a podiatrist or physical therapist if pain persists for more than a few weeks despite supportive measures, or if discomfort interferes with daily activities. Persistent pain, especially if sharpest first thing in the morning or after rest, can indicate a chronic condition like plantar fasciitis requiring specialized treatment.
Other warning signs that necessitate a specialist’s evaluation include:
- Numbness, tingling, or a burning sensation in the foot, as these may signal nerve involvement.
- Visible changes in the foot’s appearance.
- Swelling.
- Pain that affects both feet simultaneously.
A specialist can accurately diagnose the underlying cause, prescribe appropriate custom orthotics, and recommend specific physical therapy to prevent minor issues from becoming major complications.