It is sometimes the question that patients ask. When certain problems…pains or discomforts are occurring, it is often the first insight into the issue being described. Your arch type refers to the position of your plantar fascia ligament, which runs along the bottom of your foot, between the ball of your foot, and the heel. Your plantar fascia plays a critical role in absorbing the impact from physical activity, distributing your weight evenly, and allowing you to move without pain.

Most people can be categorised into three arch types: normal arches, high arches, and flat feet. Ideally, the arch of your foot curves slightly upward, which balances weight and impact optimally, and keeps your foot muscles and ligaments healthy.

Does Your Arch Type Matter?

It’s important to know your arch type for several reasons. Finding out whether you have normal arches, flat feet, or high arches, arms you with the information you need to make good choices when buying new shoes, treating foot pain, and preventing injuries like plantar fasciitis.

Low Arch/ Flat Foot

Characteristics: Very flexible foot with an arch that sits low to the ground. Very little or no arch definition.

Potential Problems: Over-pronation, plantar fasciitis, post-tibial tendonitis, heel spurs, medial knee problems, bunions.

Orthotics: Orthotics should incorporate medial rearfoot posting and arch support, to keep the foot aligned, and help control over-pronation. Approximately 20% of the population has low arches. Low arches are more flexible, and tend to roll inwards, and over-pronate.  Low arches are often biomechanically imbalanced, and can make your feet more prone to common foot problems such as heel pain, arch pain and plantar fasciitis.

Signs indicating you have flat feet include: feet that tire easily when standing; aches and pains localised in the arch and heel of your feet; and swelling on the undersides of your feet.

Footwear: If you have flat feet, it’s extra important to buy shoes that keep your foot from rolling inward, or pronating excessively. Look for shoes with a thick, cushioned sole, and lacing that allows you to restrict movement in the shoe. Add support for the flattened plantar fascia with heel lifts.

Normal Arch

Characteristics: Biomechanically efficient foot; moderately flexible; with a defined arch.

Potential Problems: Susceptible to common  problems such as heel pain and metatarsalgia, from repetitive stress, and improper fitting footwear.

Orthotics: Should have arch support, cushioning, with shock absorbing materials for comfort and foot pain prevention. Approximately 60% of the population has normal arches. Though  often biomechanically efficient, they can still be susceptible to common problems such as heel pain, or ball-of-foot discomfort.

Footwear: Keep your arches in great shape with shoes that have firm, thick soles, with good cushioning  to keep your heel stabilised. Your heel should sit snugly in the back of your shoe.

High Arch

Characteristics: Very rigid foot with an arch that sits higher from the ground. Well defined arch. Excessive pressure to rearfoot and forefoot.

Potential Problems: Plantar fasciitis, heel pain syndrome, arch strain, metatarsalgia, calluses, claw toes.

Orthotics: Should have proper arch support, metatarsal pads for forefoot relief, and strong cushioning properties. Approximately 20% of the population has high arches. These arches are usually classified as

supinated, and are more rigid than other feet. When we walk or run, our feet absorb most of the impact and shock.  With high arches you have less surface area for absorbing impact, so you place excessive pressure on your rear and forefoot areas.  This creates  susceptibility to conditions like heel pain, ball-of-foot pain, or plantar fasciitis.

Footwear: Shoes with cushioning are extra important. They are typically heavier on cushioning, and less rigid. Slip in high arch supports to add targeted cushioning, and acupressure to help your feet absorb impact properly.

Your feet are always on the go, and will greatly benefit from some extra cushioning, shock absorption, and support. The good news is that the right footwear and foot orthotics can help you achieve proper body alignment, prevent injuries, while maintaining a healthy and active lifestyle.

Advice For Moving Forward

Though our feet are often insignificant to us, they are critical…from arch type…to activities…to footwear. Never ever take your feet for granted, get the knowledge and take care of them!

               Your feet mirror your general health . . . cherish them!