Determining Your Foot Arch Type by Daniela Midenge
When shopping for a new pair of walking or running shoes, finding the perfect fit for your arch type can make a huge difference. However, figuring out your arch type can sometimes be confusing. I can relate – as a former competitive runner who goes through multiple pairs of sneakers each year, I still worry about making the wrong choice.
Your foot’s arch is the natural curve on the bottom of your foot, according to Melissa Lockwood, DPM, a podiatrist at Heartland Foot and Ankle Associates in Bloomington, IL. Your arch plays a crucial role in your posture and balance. Understanding your arch type is key to selecting the right shoes that support your feet effectively, as emphasized by Richard H. Graves, DPM, a podiatrist at Sol Foot & Ankle Centers in Longwood, California. It can also help predict foot conditions like plantar fasciitis.
Thankfully, you don’t need to see a foot specialist to determine your arch type. You can do it at home. Here’s how to do it and why it’s important.
Why Knowing Your Arch Type Matters
Understanding your arch type is vital because it can impact various areas of your body, from ankles to knees to hips. Selecting shoes that provide proper support can help prevent issues such as plantar fasciitis, metatarsalgia, and blisters. For example, individuals with flat arches may benefit from added arch support, a higher heel-to-toe drop, and a stiffer midsole for stability.
How to Determine Your Arch Shape
You can find out your arch type at home using simple methods. The wet footprint test is one way – just observe the footprint you leave on a pool deck or a piece of paper after stepping out of the shower. A neutral arch shows a slight elevation in the middle of the foot, while a high arch resembles a comma. If your footprint appears as a solid wet spot, you likely have a low arch.
Walking barefoot in the sand can also help you identify your arch type. The three main arch types are flat, neutral, and high, each with its own characteristics and shoe needs. Knowing your arch type and choosing appropriate footwear can reduce foot pain and joint issues.
Flat arches are close to the ground and may require more muscle activity for stability. They are prone to soft tissue overuse injuries like tendinitis and plantar fasciitis, as well as overpronation.
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According to Lockwood, a neutral arch is considered the ideal type. This arch is not too high or too low, says Graves, and individuals with this arch type often experience fewer foot problems. However, Lockwood emphasizes that very few people actually have these perfect arches, stating, “I have never come across such a foot.”
Individuals with higher arches typically place more weight on the heel and outside of their foot, which can result in poor shock absorption upon impact with the ground. This may lead to overuse injuries in the bones and joints, as noted by Graves. Higher arches also make one more susceptible to knee, hip, and lower back discomfort, he adds.
For those with flat feet, Schaeffer recommends shoes that offer adequate arch support to help elevate the arch slightly. Graves suggests opting for a more stable and rigid shoe. If suitable shoes are not readily available, Schaeffer suggests inserting orthotics designed for flat feet.
Here are some recommended shoe options for each arch type:
– – Gaviota 5 – $175.00 at hoka.com
– Gel-Kayano 31 – $164.95 at amazon.com
– Cloudmonster 2 – $180.00 at on.com
– Adrenaline GTS 24 – $139.95 at amazon.com
– **Neutral Arches:**
– Cloudeclipse – $180.00 at on.com
– Fresh Foam X 1080v14 – $163.42 at amazon.com
– Beyondfeel Shoe – $158.00 at lululemon.com
– Glycerin GTS 21 – $109.95 at amazon.com
– **High Arches:**
– Clifton 9 – $115.99 at hoka.com
– Mach 6 – $139.99 at dickssportinggoods.com
– Pegasus 41 – $149.99 at
– Bondi 9 – $170.00 at hoka.com
For high arches, Graves recommends shoes with ample cushioning and slightly more flexibility. Schaeffer also suggests considering a custom orthotic to prevent walking on the outer part of the foot.
Lockwood highlights the benefits of medical-grade inserts and custom orthotics in providing arch support and cushioning, which can help prevent tendinitis and arthritis for both flat feet and high arches. If struggling to find suitable shoes or experiencing foot health issues, consulting a podiatrist for evaluation is advised.
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