If you’ve ever felt like your feet aren’t quite aligned with the shoes you wear—or you experience discomfort during walks, workouts, or even while standing—high arches might be the culprit. In this comprehensive guide, we’ll explore what high arches are, what causes them, the problems they can cause, and most importantly, how to find the right shoes and insoles to keep you comfortable and supported.
What Are High Arches?
High arches, also known as pes cavus, occur when the arch of the foot is raised more than normal. This results in less of the foot touching the ground while standing or walking. Unlike flat feet, which spread out, high arches curve sharply upward.
This condition can be inherited or develop over time, and it often leads to the foot bearing weight unevenly. People with high arches may place more pressure on the heel and ball of the foot, causing instability and discomfort.
What Causes High Arches?
High arches can be:
- Genetic: Many people are simply born with them.
- Neurological: Conditions like Charcot-Marie-Tooth disease or cerebral palsy can lead to the development of high arches.
- Muscle imbalance: Injuries, neuromuscular disorders, or stroke can cause uneven pulling of foot muscles, leading to arch elevation.
If your arches are increasingly painful or seem to be worsening, consult a podiatrist to rule out a neurological cause.
Problems Caused by High Arches
When left unaddressed, high arches can lead to a cascade of foot, leg, and back problems. Below are the most common issues associated with high arches, along with detailed explanations of how and why they occur.
Foot Pain (Heel and Ball of Foot)
People with high arches often experience pain at the heel and the ball of the foot due to uneven weight distribution. Instead of spreading weight across the entire foot, the arch does not touch the ground, concentrating pressure on the front and back ends. Over time, this creates discomfort during activities like walking or standing for extended periods. This pain can become chronic without supportive footwear or orthotics. See also: Best cushioned running shoes
Plantar Fasciitis
Plantar fasciitis is inflammation of the plantar fascia—a thick ligament running along the bottom of the foot. In individuals with high arches, this ligament stretches more than usual with every step, causing tiny tears and irritation. Symptoms often include stabbing pain in the heel, especially with the first steps in the morning. High-arched feet exacerbate this condition without proper arch support or cushioning. See also Best shoes for plantar fasciitis.
Metatarsalgia
Metatarsalgia refers to pain and inflammation in the ball of the foot, particularly around the metatarsal bones near the toes. High arches increase pressure in this area due to poor shock absorption and limited weight distribution. Activities like running or prolonged standing can worsen the condition. Shoes with extra forefoot padding and metatarsal support can help relieve the pressure. See also: Best shoes for Metatarsalgia.
Ankle Instability and Sprains
High arches can affect your balance and stability. With more weight shifted to the outer edges of the feet (a condition known as supination), the ankle is more prone to rolling outward. This imbalance increases the risk of sprains and ankle injuries during everyday movements or athletic activities. Supportive shoes with lateral stability and rigid heel counters can help prevent this issue.
Calluses and Corns
Because high arches lead to concentrated pressure points on the heel and ball of the foot, skin in these areas tends to harden over time. This results in the formation of calluses and corns—thickened layers of skin that develop as a protective response. While not dangerous, they can be painful and require regular care. Properly cushioned shoes or insoles can help prevent them by reducing friction and pressure.
Supination (Underpronation)
Supination, or underpronation, occurs when your foot rolls outward during walking or running. High arches often go hand in hand with this gait pattern. Supination reduces the body’s natural ability to absorb shock, which can lead to stress on the ankles, knees, and hips. Long-term supination increases injury risk and contributes to alignment issues. Shoes designed specifically for supinators with supportive midsoles and curved outsoles can correct this biomechanical imbalance. See also: Best shoes for supination
How to Relieve High Arch Discomfort
Addressing high arch pain often comes down to proper support and cushioning. Here are the most effective strategies:
Wear Supportive Shoes
Look for shoes with the following features:
- A cushioned sole to absorb impact
- Structured arch support
- A wider base to enhance stability
- Extra depth to accommodate orthotics if needed
Check out our guides to find the best shoes by category. Each guide includes tested recommendations for various foot types and activity levels.
- Best Women’s Shoes for High Arches
- Best Walking Shoes for High Arches
- Best Running Shoes for High Arches
- Best Arch Support Shoes
- Best Flip Flops with Arch Support
Use Orthotic Insoles
Custom or over-the-counter orthotic insoles can help distribute pressure evenly and offer extra arch support. This reduces pain and fatigue from high arches.
We recommend exploring these options: Best Orthotic Insoles for High Arches and Supination
Look for insoles with the following features:
- High-density foam or gel cushioning
- Deep heel cups for stability
- Rigid or semi-rigid arch support
Avoid Flat or Minimalist Footwear
Shoes with little to no support (like thin flats or unsupportive sandals) can aggravate your condition. Opt instead for supportive styles with molded footbeds or the ability to hold orthotics.
Strengthen and Stretch Your Feet
A physical therapist can provide exercises to strengthen weak muscles and stretch tight ones. This may improve foot function and reduce pain.
Can Your High Arched Feet Cause Knee or Hip Pain?
See this video to find out if how high arched feet can cause knee or hip pain:
Tips for Shoe Shopping with High Arches
When buying shoes for high arches, follow these practical tips:
- Always test shoes in the afternoon when your feet are most swollen.
- Bring your orthotics to check fit if you use them.
- Look for brands known for support, such as Brooks, New Balance, ASICS, Vionic, and HOKA.
- Avoid excessive toe spring or rocker soles unless recommended by a specialist—they may further shift pressure to the forefoot.
Shoes Recommended for High Arches
If you have high arches, choosing the right shoes can mean the difference between constant discomfort and all-day support. Below are curated recommendations across different categories. These shoes offer excellent arch support, cushioning, and stability, and many are compatible with orthotic insoles.
Walking Shoes
Walking shoes should cushion each step and reduce shock to the heel and forefoot—key areas affected by high arches. Choose models with deep footbeds and flexible midsoles.
Explore:
Best Walking Shoes for High Arches
Top picks include:
Running Shoes
Running places extra stress on the foot’s outer edges in people with high arches. Look for lightweight models with strong arch support and curved outsoles to encourage proper stride.
Explore:
Best Running Shoes for High Arches
Recommended options:
Women’s Shoes
Many women’s shoes sacrifice support for style, but there are brands that combine both. Look for supportive midsoles and a roomy toe box. Explore: Best Women’s Shoes for High Arches
Great options:
Arch Support Casual Shoes
Casual shoes and everyday sneakers can still offer strong support if they have molded footbeds and proper heel counters.
Explore: Best Arch Support Shoes
Try these:
Flip Flops with Arch Support
Most flip flops offer little to no structure, but some brands have designed arch support models perfect for summer wear or indoor comfort. Explore: Best Flip Flops with Arch Support
Top supportive flip flops include:
FAQ About Shoes for High Arches
Here are common questions and answers about shoes and high arches.
Shoes with built-in arch support, deep heel cups, cushioned midsoles, and a roomy toe box are ideal. Models like the Brooks Ghost 15 and HOKA Clifton 9 offer great all-around support.
See: Best Arch Support Shoes
Yes, as long as they offer arch support and cushioning for impact zones. Look for shoes made for neutral or underpronated gaits. Options like the Saucony Ride 16 and Brooks Ghost 15 are built for this purpose.
See: Running Shoes for High Arches
Only specially designed flip flops do. Most regular flip flops lack arch support. Consider Vionic Tide II or Spenco Yumi for arch support during warm-weather use.
See: Best Flip Flops with Arch Support
Yes, especially if your shoes don’t offer enough built-in support. Insoles like Powerstep, Superfeet, and custom orthotics help distribute weight more evenly.
See: Best Orthotic Insoles for High Arches and Supination
Look for athletic or casual shoes with molded footbeds. Popular picks include the Vionic Tokyo, Orthofeet Coral, and OOFOS OOmg Low Shoe.
See: Best Women’s Shoes for High Arches
Yes. HOKA shoes are known for their plush cushioning and arch-friendly design. The HOKA Bondi SR and HOKA Clifton 9 are excellent for walking and running.
See: Best Walking Shoes for High Arches
Yes, especially models like the New Balance 928v3, which offer motion control and high-arch support. They are great for walking and daily wear.
See: Best Walking Shoes for High Arches
Orthofeet specializes in therapeutic shoes. The Orthofeet Coral is a top-rated choice for women with high arches, offering excellent cushioning and arch support.
See: Best Women’s Shoes for High Arches
Shoes like the Brooks Addiction Walker 2 and Vionic Walker Classic offer stability and support for long days on your feet.
See: Best Arch Support Shoes
Yes. Because weight is not evenly distributed across the foot, high arches can lead to joint misalignment, causing stress in the knees, hips, and lower back. Wearing proper footwear can significantly reduce this pain.
See: Best Arch Support Shoes
