How to Support Your High Arches & Why It Matters
If you have high arches, you may have noticed discomfort or pain in your feet, knees, or even your back. While high arches can offer some advantages, such as a more defined foot shape, they can also lead to various issues if not properly supported. Understanding how to care for and support your high arches is essential for maintaining overall foot health and preventing pain. Let’s explore why supporting your high arches matters and how to effectively do so.
What Are High Arches?
High arches, also known as cavus feet, occur when the arch of the foot is more elevated than normal. Unlike flat feet, which have little to no arch, high-arched feet tend to place more weight and pressure on the heel and ball of the foot. While having high arches isn’t inherently a problem, it can lead to several issues if left unsupported, including:
• Foot pain
• Instability or balance problems
• Increased risk of ankle sprains
• Calluses, corns, or bunions
• Plantar fasciitis
Why Supporting Your High Arches Is Important
1. Distribute Pressure Evenly
With high arches, your body weight tends to be unevenly distributed across the foot, with excess pressure concentrated on the heel and ball of the foot. This can lead to discomfort, pain, and the development of calluses or corns. Proper support helps to distribute weight more evenly, reducing strain on these pressure points.
2. Prevent Pain and Discomfort
Without adequate support, high arches can contribute to various foot conditions, such as plantar fasciitis, metatarsalgia (pain in the ball of the foot), or Achilles tendonitis. Supporting your arches with the right footwear or orthotics can prevent or alleviate these conditions by cushioning the foot and providing needed stability.
3. Improve Stability and Balance
High arches often lead to instability, making it more challenging to maintain balance, especially during physical activity. This instability can increase the risk of ankle sprains or other injuries. Proper arch support helps to stabilize the foot and ankle, improving your balance and reducing injury risk.
4. Enhance Overall Comfort
Wearing shoes that don’t provide enough arch support can leave your feet feeling fatigued, even after a short period of standing or walking. Supporting your high arches ensures that your feet remain comfortable throughout the day, reducing the likelihood of pain and fatigue.
How to Support Your High Arches
1. Choose the Right Footwear
Selecting shoes with proper arch support is the first and most crucial step in caring for high arches. Look for shoes that provide built-in arch support and cushioning in the sole to absorb impact. Footwear with a slight heel can also help relieve pressure on the arches and the ball of the foot. Some key features to look for include:
• Cushioned insoles: This helps absorb shock and reduce stress on your feet.
• Arch support: Choose shoes with a firm arch that supports the natural curve of your foot.
• Wide toe box: A wider toe box allows your toes to splay naturally and reduces pressure on the ball of the foot.
2. Use Orthotic Inserts
Custom orthotics or over-the-counter arch supports can make a big difference in providing additional support for high arches. Orthotics help improve alignment and distribute pressure more evenly across the foot. For severe cases, custom orthotics designed specifically for your foot’s shape can offer tailored support and long-term relief from pain. Here is our recommendation of custom insoles
3. Stretch and Strengthen Your Feet
Strengthening the muscles that support your arches and stretching the surrounding tissues can improve foot function and reduce pain. Some exercises that can help include:
• Calf stretches: Stretching the calf muscles helps reduce tension on the plantar fascia and Achilles tendon.
• Toe curls: Place a towel on the floor and try to grip and move it with your toes to strengthen the muscles in your feet.
• Foot rolling: Roll a tennis ball or foam roller under your foot to massage the arch and improve flexibility.
4. Use Night Splints or Braces (if needed)
If your high arches are causing conditions like plantar fasciitis, using a night splint or brace while you sleep can help stretch the plantar fascia and Achilles tendon, reducing pain and stiffness when you wake up.
5. Stay Active with Low-Impact Activities
For those with high arches, engaging in low-impact activities such as swimming, cycling, or yoga can help maintain fitness while minimizing stress on the feet. Avoid high-impact exercises like running or jumping that place excessive pressure on your heels and balls of your feet, unless you’re wearing appropriate arch-supportive footwear.
Signs You May Need Extra Arch Support
• Foot pain: If you experience regular pain in the arches, heels, or balls of your feet, it may be time to invest in better support.
• Tired feet: If your feet feel fatigued or sore after standing or walking for even short periods, your current shoes or insoles may not provide sufficient arch support.
• Calluses or corns: These often develop on high-pressure areas of the foot and could indicate improper weight distribution.
• Balance issues or frequent sprains: Instability and frequent spraining are common in people with high arches, as the foot tends to roll outward.
Conclusion: Why Supporting Your High Arches Matters
Supporting your high arches is essential for maintaining proper foot function and preventing long-term discomfort or injury. By wearing well-cushioned, supportive footwear and using orthotics when necessary, you can help distribute weight evenly, improve stability, and reduce the risk of developing foot-related problems.
Caring for your feet by incorporating stretching exercises and low-impact activities into your routine can further enhance your overall foot health. High arches don’t have to lead to pain or discomfort – with the right support, you can walk, run, and stand comfortably throughout your day!