The High Arch – Problems and Solutions

What is a high arch?

The arch of the foot is the area between the ball of the foot (at the base of the toes) and the heel. In normal arches there is a space between the ground and the foot along the midsection on the inside (big toe side) of the foot. This is known as your bow. When this gap is larger than the average gap, it is said to have a high arch. The medical name for high arches is pes cavus.

Many people with a high arch have ankles that turn slightly outward when they stand. This gives the appearance of being bow-legged and can cause stress on other parts of your body due to an altered approach to walking.

What problems are associated with a high arch?

You may feel arch pain, heel pain, ball of foot pain, knee pain, or even lower back pain. Feet with high arches usually don’t absorb shock properly, which can cause problems in any of these areas. Some people with high arches never develop these problems, but many do.

There is a thick fibrous band that runs across the arch from the heel bone to the forefoot called the plantar fascia. With high arched feet, when stepping, you can be tight and you can experience a lot of pain through the arch and heel. This often happens first thing in the morning when you lower and stretch your plantar fascia. With high arches, the fascia usually becomes too tight, especially at night.

People with a high arch are more susceptible to ankle sprains and can also develop corns and calluses. They are typically at a higher risk of stress fractures due to poor shock absorption when their feet hit the ground.

How do I know if I have a high arch?

For a simple test to see if you have a high arch, step on a dry surface with a wet foot. If the line that connects your heel to the ball of your foot is the same width as the rest of your foot, you most likely have flat feet. If the line is half the area, your arc is in a normal range. If the line is very thin, mainly towards the outside of the foot (or the toe and heel area are not connected at all), you have a high arch.

See your doctor, pedorthist, podiatrist, or other foot professional for an evaluation if you think you have high arches that are causing pain or problems.

What can I do with a high arch?

If you have foot pain that you think may be due to a high arch, see your doctor. He may prescribe arch supports (orthotics) to wear in your shoes. For a high arch, your orthotics will be designed to cushion the heel of your foot, help absorb shock and distribute your weight more evenly as you walk.

If you have a high arch, your choice of footwear is very important. Be sure to look for a shoe with good shock absorption capabilities. Shoes that don’t pinch the toes and have a stable heel are important. Lace-up shoes with plenty of room in the instep (the area across the top of the foot below the tongue of the shoe) tend to be better for feet with high arches. A good pair of running shoes would generally be the best option with all of these qualities.