Arch Height 101 - How To Tell If You Have High Arches, Flat Feet Or Somewhere In Between

Determining your arch height is important for ensuring your overall foot health, especially when it comes to choosing the right footwear and insoles. Luckily, there is an easy way figure out if you have high arches or flat feet. It's called the “wet test.”

The "wet test" involves standing on a piece of cardboard with wet feet and letting the water from your feet seep into it. You can then see if you have a high arch based on the shape of your foot that appears on the cardboard.

Follow these simple steps to complete the "wet test" to see if you have high arches:

1. Place a piece of corrugated cardboard on the floor next to your shower mat.
2. From the shower, step your left foot onto the mat, then take a step onto the cardboard with your right foot.
3. Repeat, stepping out with the right foot first.
4. Observe the shape of the footprint and use it in the table below. Always default to the foot with the lower arch.

	Footprint	Description
Low Arches		Low arches are more challenging to fit. Using the test below, determine the flexibility of your feet. More flexibility = higher arched insoles.
Medium Arches		The most common arch height, about 40% of our customers are most happy with medium height insoles.
High Arches		A close 2nd to medium in sales, high arch heights indicate a healthy arch.
Extra High Arches		Few have arches this high. Many people with extra-high arches have less flexible feet and benefit from arch support that spreads weight over a larger area.

There are two important factors when it comes to your arch height:

1. Weighted Arch Height - Using the wet test, the shape of your footprint will give a good indication of your weighted arch height.
2. Foot Flexibility - This is important for people with low arches. If your wet test shows low arches and your feet are rigid, our low arch height will be most comfortable. If your wet test shows low arches and you have highly flexible feet, you will probably find a medium (or in rare instances) a high arch height best. 

High Arches: What You Need To Know

Some people are born with high arches, while some develop them over time. If you're born with high arches, they probably run in your family. If you develop them later in life, you'll want to see your doctor as it could be a symptom of a neurological disorder.

Foot pain as a result of high arches can occur because of extra stress on your metatarsals, resulting in your weight shifting to the ball of your foot. Other problems that people with high arches tend to have include corns and calluses, arch stiffness and inflexibility, and tight lower calf muscles.

With high arches, underpronation or supination is common. This can put too much pressure on the joints and muscles of the foot, ankle and leg causing issues like Iliotibial band pain, knee pain, Achilles tendinitis, and plantar fasciitis.

What Are The Best Insoles For High Arches?

For people with high arches, the best insoles will offer full support that relieve excessive pressure on the ball and heel of the foot. Insoles must fit will and be durable so that they keep their shape during use and over time.

When your selecting insoles for high or extra high arches, look for:

• A pronounced heel cup - insoles should cup your heel effectively so for best results, look for a deeper heel cup
• Rear foot support - the rear third of the arch is the most important for pronation control, therefore it should be properly supported (this will do wonders for comfort!)
• Arch extension - the support should feel like a broad ramp, smooth and uniform all the way from the front to the back of the arch
• Firm and dynamic support - you should be able to press the arch down, but not easily

Tread Labs offers four distinct arch heights, including high and extra high, for all of our insoles so that people with high arches can get the right level of support. Our Million Mile Guarantee means the molded arch supports are unconditionally guaranteed. Forever.

Flat Feet? How To Tell If You Have Fallen Arches

If your wet test shows low arches, you'll need to determine the flexibility of your feet. This is easy to do.

1. Sit with one leg over the opposite knee. Look at the area of your foot where your arch should be. If your foot looks more arched than your wet test, you have flexible feet. This means your low arches are brought on by weight-bearing. A medium arch insole from Tread Labs should be your first choice. If your non-weight bearing arch is quite high may want to order a medium and a high and try both.
2. Stand on tip toes. Have a friend look at the area of your foot where your arch should be. Like the example above, if your arches show themselves, your feet are flexible.
3. If your arches do not present in the sitting or standing test, you have rigid, low arches and should choose Tread Labs low arch insoles.

What Are The Best Insoles For Flat Feet?

Many people with flat feet don't experience any difficulties, but some suffer from pain in the heel or arch (plantar fasciitis), swelling along the inside of the ankles, and knee and hip problems.

The best insoles for flat feet will support your arch and stabilize your heel, preventing overpronation. Typically, the best insoles for flat feet will offer a low, but supportive arch. Finding one that matches the contours of your foot is key. 

While soft, cushioned insoles might seem like the best choice, what your feet really need is structural support. All of Tread Labs semi-custom insoles come in four arch heights to accommodate arch heights from low to extra high. 

Medium Arches: Which Arch Support Is Right For You

If your arch is neither high nor low, you have the most common arch type - medium or moderate. But just because you have the most prevalent arch height, it doesn't mean you don't need insoles that offer arch support.

Actually, your feet still require proper support to prevent overpronation, especially if you maintain an active life. Runners, walkers, and cyclists in particular need additional arch support.

Like those with low and high arches, people with medium arch height should look for an insole that offers firm support that is contoured to their arch.

How should my new insoles feel?

If you have worn insoles before, you have some idea of what to expect. You may find that Tread Labs offers a higher level of support.

If you have never worn supportive insoles in your shoes, break them in slowly over a few days. This is how your new insoles should feel:

• Comfortable - Your foot should feel consistent contact through all parts of your arch. There should be no uncomfortable pressure points or hot spots.
• Supportive - Initially, a supportive orthotic may feel aggressive. After a few days, it should feel like it has always been there, supporting your every step.
• Functional - Unlike soft, foam insoles, Tread Labs insoles support the bones of your feet, aligning your ankles, knees and hips for a more efficient stride and improved biomechanics.

Learning how to tell if you have flat feet, high arches, or somewhere in between can be a great step toward improving any foot pain you may be experiencing. Once you determine your arch height, you can find the right solutions to help relieve pain, correct foot issues and improve your comfort.

Learn more about solutions for every arch height:

• How To Find The Best Insoles For Flat Feet
• How To Find The Best Insoles For High Arches
• Fallen Arches Insoles - Reduce Pain & Fatigue

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