High arches, also known as pes cavus, is a foot condition characterized by an abnormally elevated arch. People with high arches often experience inadequate weight distribution, leading to excessive pressure on certain areas of the foot. This can result in various foot problems, including pain, instability, and a higher risk of injuries.
The Importance of Proper Support
Proper support is crucial for individuals with high arches to maintain foot health and overall well-being. By providing adequate support, you can help distribute weight evenly across your feet, reduce pressure on specific areas, and enhance stability and balance. Many people with high arches also supinate, meaning the foot tends to roll outward, which puts extra strain on the outer edge of the foot and ankle. Good arch support and cushioning can help ease that strain and the discomfort caused by high arches.
Arch Support Techniques
Apart from wearing appropriate footwear, incorporating additional arch support techniques can greatly benefit individuals with high arches. Here are the best methods to consider:
1. Custom-made Orthotics
Custom orthotics provide targeted support to your arches, promoting proper alignment and reducing strain on the foot. They are easily inserted into your shoes and offer personalized support based on your specific arch shape and foot mechanics. They're made from a 3D scan of your feet. With Fits Perfect, you scan your feet with your iPhone in the Fits Perfect app, or use the mail-in foam impression box if you don't have an iPhone. Maximum Comfort is designed for everyday shoes, and the Running orthotic suits runners.
2. Stretching Exercises
Performing regular stretching exercises can help alleviate muscle tension and improve flexibility in the feet and calves. Here are a few stretches that specifically target the arches:
- Plantar Fascia Stretch: Stand facing a wall with one foot in front of the other. Place your hands on the wall and bend your front knee, keeping the back knee straight. Lean forward to stretch the calf and the arch of the back foot. Hold the stretch for 15-30 seconds and repeat on the other side.
- Towel Curl: Sit on a chair with both feet flat on the floor. Place a small towel on the floor in front of you. Using your toes, scrunch the towel toward you, then release it back to its original position. Repeat this exercise for a few sets of 10-15 repetitions.
3. Massage and Rolling
Regularly massaging and rolling your feet can help relieve tension, reduce muscle stiffness, and improve blood circulation. Consider using a tennis ball, golf ball, or a specialized foot roller to roll under your feet, focusing on the arch area. Apply gentle pressure and roll back and forth for a few minutes each day.
4. Strengthening Exercises
Strengthening the muscles in your feet can provide added support to your arches. Here are a few exercises to incorporate into your routine:
- Toe Curls: Sit on a chair and place your feet flat on the floor. Spread your toes wide apart, then curl them inward, trying to grip the floor. Hold for a few seconds and release. Repeat this exercise for several sets of 10-15 repetitions.
- Marble Pick-Up: Place a small bowl of marbles on the floor. Using your toes, pick up each marble and drop it into another bowl. Aim to pick up and transfer all the marbles from one bowl to the other. This exercise helps strengthen the muscles in your toes and arches.
Choosing shoes for high arches
- Cushioning: High arches absorb shock less effectively, so well-cushioned shoes help.
- Enough depth: High-arched feet often need more room on top of the foot, especially with an orthotic inside.
- A removable insole: So an orthotic can sit flat in its place.
- A stable heel: Helps keep the foot from rolling outward.
- Avoid very flat, thin-soled shoes for long periods.
Problems linked to high arches
Because high arches concentrate pressure on the heel and ball of the foot, they're associated with heel pain, plantar fasciitis, metatarsalgia, ankle instability, and pain along the outside of the foot. Supporting the arch helps spread that pressure over a larger area. For more on outward rolling, see correct your supination.
When to see a podiatrist
See a podiatrist if your arches seem to be getting higher, if you have frequent ankle sprains, numbness, or weakness, or if pain doesn't improve with better support. In some cases, high arches are linked to nerve or muscle conditions that need evaluation.
Frequently asked questions
Do high arches need support?
Yes. Without support, pressure focuses on the heel and ball of the foot, which can cause pain.
Are orthotics good for high arches?
Yes. They fill in the arch and spread pressure more evenly.
Do people with high arches overpronate?
More often, high arches are associated with supination, where the foot rolls outward.
What exercises help high arches?
Calf and plantar fascia stretches, rolling the arch with a ball, and toe-strengthening exercises.
