Flat Feet vs. High Arches: How Your Foot Type Affects Pain

Have you ever wondered why some people can walk barefoot on hard surfaces for hours while others feel sore after a few minutes? The answer often lies in your foot type — specifically, the shape of your arch.

Whether you have flat feet or high arches, your foot structure plays a major role in how you walk, how your body absorbs impact, and how prone you are to pain or injury.

At Restore Foot & Ankle Specialists, we help patients every day who struggle with heel pain, shin splints, or knee discomfort — all linked to improper arch support. Let’s break down what your arch type says about your feet and what you can do to stay pain-free.

What Are Flat Feet?

Flat feet (also called fallen arches) occur when the arches of your feet collapse or never fully develop. Instead of having a noticeable curve, the entire sole touches the ground when you stand.

Common Signs of Flat Feet:

• Feet that appear flat or roll inward when standing (overpronation)

• Pain in the arches, heels, or ankles

• Swelling along the inner side of the foot

• Fatigue or soreness after long periods of standing or walking

Flat feet can be flexible (arch visible when sitting but disappears when standing) or rigid (arch remains flat even without weight-bearing).

What Causes Flat Feet?

• Genetics (you were born with them!)

• Weak or overstretched tendons

• Aging or weight gain

• Injury or arthritis

• Posterior tibial tendon dysfunction (PTTD)

Although not everyone with flat feet experiences pain, the lack of arch support can lead to problems such as plantar fasciitis, shin splints, and knee or hip pain due to misalignment.

What Are High Arches?

High arches (also called pes cavus) are the opposite of flat feet — the arch is unusually raised, meaning less of the foot touches the ground. This creates an uneven distribution of pressure on the ball and heel of the foot.

Common Signs of High Arches:

• Pain or pressure in the ball and heel of the foot

• Calluses or corns on the outer edges of the feet

• Frequent ankle sprains (due to poor balance and instability)

• Toes that curl (hammertoes or claw toes)

• Trouble finding shoes that fit comfortably

What Causes High Arches?

• Genetic factors

• Neurological conditions such as Charcot-Marie-Tooth disease or cerebral palsy

• Muscle or nerve imbalances in the legs or feet

Because high arches offer less natural shock absorption, people with this foot type are more prone to stress fractures, ankle instability, and metatarsalgia (pain in the ball of the foot).

Flat Feet vs. High Arches: How They Affect Your Gait

Your arch type directly affects the way your foot moves — a concept known as pronation.

• Flat feet often lead to overpronation, where the foot rolls inward excessively with each step. This strains the arch, ankles, and knees.

• High arches usually cause underpronation (supination), meaning the foot rolls outward and doesn’t absorb shock efficiently. This increases stress on the outer edge of the foot and heel.

Both extremes can throw off body alignment and contribute to pain that travels up the kinetic chain — from your ankles to your hips and even your lower back.

How to Tell Which Foot Type You Have

Not sure whether you have flat feet or high arches? Try the simple “wet test”:

1. Wet the bottom of your foot.

2. Step onto a piece of cardboard or dark paper.

3. Look at your footprint.

• If most of your foot is visible, you likely have flat feet.

• If you see only a narrow band or a disconnected print between heel and ball, you likely have high arches.

• A balanced arch shows moderate curvature along the inside of the foot.

Your podiatrist can also perform a gait analysis or digital foot scan for a precise diagnosis.

Treatment Options for Flat Feet and High Arches

No matter your foot type, the goal of treatment is to improve alignment, reduce pain, and restore function.

For Flat Feet:

• Custom Orthotics: Provide arch support and control excessive inward rolling (overpronation).

• Supportive Footwear: Choose shoes with firm arch support and motion control.

• Stretching & Strengthening: Focus on calves and posterior tibial tendons.

• Weight Management: Reduces stress on the arches.

• Physical Therapy: Improves foot strength and stability.

For High Arches:

• Cushioned Orthotics: Help absorb shock and balance weight distribution.

• Shoes with Soft, Flexible Soles: Encourage better motion and cushioning.

• Ankle Supports or Braces: Improve stability and prevent sprains.

• Calf and Achilles Stretches: Increase flexibility and reduce strain.

In severe cases, surgical intervention may be recommended to correct deformities or improve function.

When to See a Podiatrist

You should schedule an appointment with a podiatrist if you experience:

• Ongoing pain in your arches, heels, or ankles

• Frequent ankle sprains or instability

• Foot fatigue or soreness after standing

• Difficulty finding comfortable shoes

• Postural issues or knee/hip pain related to foot mechanics

A podiatrist can evaluate your arch type, analyze your gait, and design custom orthotics to improve comfort and alignment.

The Bottom Line

Whether you have flat feet or high arches, your foot structure can have a major impact on your comfort, balance, and overall musculoskeletal health. The right support — through shoes, orthotics, and professional care — can make a world of difference.

✅ At Restore Foot & Ankle Specialists, we specialize in diagnosing and treating foot pain caused by structural imbalances like flat feet and high arches. Our team uses advanced gait analysis and custom orthotics to restore natural alignment and help you walk pain-free. Contact our office today with Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.