The structure of your foot is known as the arch, and it functions as a natural shock absorber for the body. This intricate system distributes forces generated during activities like walking and running. Understanding your foot arch type offers insight into your body’s biomechanics. Knowing this information can guide decisions about appropriate footwear, potentially preventing discomfort and long-term issues that can affect the ankles, knees, and back.
The Three Categories of Foot Arches
Foot arches are classified as Low Arch, Neutral Arch, or High Arch.
A Low Arch, often referred to as a flat foot, is characterized by a minimal or absent inward curve, meaning almost the entire sole contacts the ground when standing. This foot type is highly flexible and tends to roll excessively inward during motion, a process known as overpronation.
A Neutral Arch is the most common type, possessing a moderate, well-defined curve. This arch is associated with balanced weight distribution and natural shock absorption, as the foot pronates just enough to cushion impact efficiently. People with this foot structure generally have the most biomechanically efficient gait.
The High Arch is noticeably raised and rigid, causing less of the foot to contact the ground. Body weight is concentrated heavily on the heel and the ball of the foot, which results in inadequate shock absorption. This foot type tends to roll outward, a motion called supination, which can place stress on the lateral parts of the foot and leg.
The Simple Wet Test Assessment
The “wet test” is a simple, at-home method used to visually determine your arch type by analyzing the pattern of your footprint. To perform this assessment, you will need a shallow pan of water and a piece of material that will clearly show a water imprint, such as a brown paper bag or cardboard. Lightly wet the sole of one foot, ensuring the entire bottom of the foot is damp but not dripping.
Step firmly onto the paper or cardboard surface, putting your full weight onto the foot for a couple of seconds before carefully stepping off. The impression left behind will reveal how your weight is distributed and how much of your arch comes into contact with the ground. Examine the resulting footprint and compare it to the three typical patterns.
A footprint that looks almost completely solid indicates a Low Arch. If the middle portion of the print is filled in about halfway, showing a distinct curve along the inner edge of the foot, you likely have a Neutral Arch. Conversely, if the print shows only the heel, the ball of the foot, and the toes, with a very narrow band or no connection at all between the heel and the forefoot, this suggests a High Arch.
Relating Arch Type to Footwear Needs
The results of this simple assessment have direct implications for selecting appropriate footwear to maintain proper alignment and prevent injury. For individuals with a Low Arch or flat feet, the tendency toward overpronation requires shoes that offer increased stability or motion control. These shoes are designed with firmer foam or a medial post—a denser material on the inner side of the midsole—to limit the excessive inward roll of the foot.
A Neutral Arch requires a shoe that focuses on balanced cushioning and shock absorption without interfering with the foot’s natural movement. Neutral running shoes are a solid choice, as they provide a stable base and allow the foot to pronate normally.
For those with a High Arch, the foot’s inherent rigidity and poor shock absorption mean cushioning is the primary need. Footwear should be more flexible and heavily cushioned to help absorb impact forces that the foot structure cannot manage effectively.