You should know your foot arch type before buying shoes — podiatrists explain why and how to identify it
All you need is a piece of cardboard and water to get started. It’s seriously that easy.
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Knowing your arch type is important because it impacts the way you stand, walk and run, as well as how different parts of your body interact. If you’re not wearing the proper footwear to support your arches, you may experience ankle, leg, knee, hip and back pain, or be more prone to certain injuries. “It relates to the body’s kinetic chain, which means that the rotation that happens in the feet can translate all the way up to the hips and back,” says Dr. Alicia Canzanese, a podiatrist at private practices in Pennsylvania and a certified athletic trainer. “Think of it as the bottom of the body affecting the top, just as the top can affect the bottom.”
Once you know your arch type, you can match shoes to your feet’s specific needs and determine what features will make you feel the most comfortable during daily activities. Wearing the right shoes for your arch type is also crucial for physical activities like walking, running, training and hiking as it leads to better performance and reduces the risk of discomfort, experts say.
There are a few arches in the foot, but when we talk about arch type, we’re referring to the arch in the middle of the foot. It spans the length of your underfoot and is created by bones, tendons and ligaments, says Canzanese. You can see it best when you look at your feet from the side.
There are three arch types: neutral, high and flat. Each is defined by how much of your midfoot touches the ground.
If you have flat arches (also called flat feet or low arches), the middle part of your foot almost completely touches the ground. The arches essentially collapse, causing your ankles to tilt inward too much, which is called overpronation. Pronation is a natural, normal movement of the feet, and everyone pronates a little bit to help the body absorb some of the shock it experiences when you’re walking or running. But too much pronation causes the joints surrounding the feet, ankles and legs to compensate for that excessive rotation, which may increase your risk of big toe joint arthritis, knee pain and lower back pain, says Canzanese. Those with flat feet also tend to be prone to plantar fasciitis, shin splints and tendonitis in some areas.
“A neutral arch is considered a normal foot,” says Canzanese. “It’s not too flat and it’s not too high. It’s cruising right in the middle.” You’ll see a little bit of space between the ground and the top of your foot’s arch if you look at it from the side.
If you have high arches, you’ll see a lot of space between the ground and the top of your arches. This usually causes your ankles to tilt outward too much, which is called oversupination. Similar to pronation, it’s normal to supinate a little bit — supination stabilizes the foot and helps you push off the ground, propelling you forward while walking. But too much supination prevents your body from absorbing shock well. People with high arches tend to walk more on the outside of their feet, leading to an increased risk of ankle sprains, says Canzanese.
Once you determine your arch type, you can buy shoes specifically designed to support your feet. Traditionally, shoes are split into three categories: neutral shoes, which are best for neutral arches; stability shoes, which are best for flat arches; and cushioning shoes, which are best for high arches. Looking for these labels while shopping is a great start, but many shoes are blends of two or all three categories, says Canzanese, so there’s more nuance to the shoe shopping process. I explain what you need to know below, and recommend some of the best shoes for each arch type.
Additionally, keep in mind that breaking arch type down into neutral, high and flat is the most common and straightforward way of thinking about it, but it’s somewhat of an oversimplification, says Canzanese. There are different levels of severity for each arch type — you can have a slightly high arch or a very high arch, for example — and various overall foot types. Because of this, arch type is one of many factors to consider while shopping for shoes. You also need to consider foot width, toe room and cushioning, for example.
Consider yourself lucky if you have neutral arches: It makes shopping for shoes very easy because it’s all about what you find comfortable. Look for a neutral shoe, which has level cushioning, a cushioned sole and a stable base, says Canzanese. Unlike stability shoes, which are designed to prevent overpronation, neutral shoes don’t impact how your feet move. They’re purely designed to keep your feet comfortable and supported. Below are a few examples of ideal shoes for neutral arches.
The Tree Runner is one of Allbirds’ most basic lifestyle sneakers, and its simplicity is why it stands out. It’s one of those shoes I can throw on without thinking, whether I’m running errands all day, walking my dog or commuting. They don’t do anything for my feet other than keep them cozy and supported for hours, so most days, I practically forget I’m wearing them. The Tree Runners have a study, soft midsole, and they’re made from a lightweight, breathable tree fiber-based material. They’re also machine-washable, so I never worry about wearing them outdoors or on damp days when they’re likely to get dirty.
Canzanese says the Ride is best for casual runners and walkers who want a decent amount of cushioning, and have a neutral arch and a normal foot type. It’s made with a moderate layer of plush, springy cushioning, breathable mesh fabric and a cushioned heel collar to prevent blisters and chafing. The sneaker also has a slightly rounded outsole to help you smoothly roll through heel-to-toe transitions.
“I literally wear Rothy’s Casual Clogs every single day, even if it’s just for a brief moment to take the trash out,” says NBC Select editorial director Lauren Swanson. “They’re insanely comfortable and almost feel like they’re molded to my feet. I also love to use them as airport shoes since you can slip them on and slide them off very easily (even though you no longer have to take your shoes off while going through security).” The mules, which are machine-washable and made from a plastic bottles-based knit material, have a soft, plush, contoured footbed and a durable outsole with ribbed details for additional traction. Rothy’s says the shoes run big and recommends sizing down, especially if you’re between sizes — Swanson usually wears a women’s 8.5, but she bought her clogs in an 8 and says they fit perfectly. The Casual Clog is only available in women’s sizes, but Rothy’s makes a similar version for men that’s also ideal for neutral arches.
Cushioning is crucial for people with high arches, says Canzanese. Their feet are rigid and prone to oversupination, so they need as much help as possible in absorbing shock, which good cushioning provides. Those with high arches should prioritize shoes with a thick, uniform layer of foam, which helps evenly distribute impact across the foot and reduces strain during activity. Also, stay away from firm shoes and those with hard, thin soles, says Hartzell. Instead, choose flexible options that give you a soft landing. Below are a few examples of ideal shoes for high arches.
The Bondi is Hoka’s most cushioned shoe, which you can tell just by looking at it: There’s an extra thick layer of foam underfoot and it has somewhat of a billowed shape. “The cushioning on these shoes is so plush, they feel like you’re walking on air,” says NBC Select commerce editor Bethany Heitman. “Beyond the cushioning, I also appreciate the wide toe box, so my feet never feel pinched or squished. I can easily wear these shoes for the entire day and feel no pain or aches.” The sneaker, which is best for walking and running, is designed with breathable mesh fabric and a durable, rocker-shaped rubber outsole. It also has a 3D molded collar that’s soft against your skin and hugs your ankle to keep it stable.
If you’re looking for a maximum cushioning shoe to support high arches, but don’t want something with as much foam and height as the Hoka Bondi, try the Brooks Ghost Max. It has a slightly more modest, balanced layer of soft cushioning, as well as a rocker-shaped outsole to support smooth heel-to-toe transitions and a broad, stable base. NBC Select reporter Harry Rabinowitz says the Ghost Max are his go-to walking shoes because they’re “incredibly comfortable,” and he runs, commutes and wears them in his day-to-day life, too. “The toebox is spacious, the shoe is supportive and the outsole is grippy enough to tackle varied terrain, in my experience,” he says.
My feet breathe a sigh of relief and melt into these slides every time I put them on. They’re made with a soft, cushy foam that Oofos specifically designed to absorb impact, and it forces my feet to relax and release tension after being cooped up in restrictive shoes, like heels or running sneakers. Sometimes I have a hard time keeping slides on my feet, but I don’t slip around in my Oofos at all, which is partly due to the way the insole cradles my arches and the heel cup stabilizes the back of my feet. I also appreciate that the band on the top of the shoes lays flat against my skin without digging in or rubbing. The slides have a traction pattern on their outsole for additional grip, and they’re made from a moisture-resistant, odor-resistant and machine-washable material.
If you have flat arches, you’ll want to invest in a pair of stability shoes, says Canzanese. They’re designed with features that offset overpronation and prevent the ankles from tilting inward too much so you maintain proper alignment. Stability shoes also have firm, structured cushioning rather than soft, flexible cushioning. Brands add stability to shoes by:
Those with flat feet should stay away from high heels and instead opt for shoes with low heels or no added height, says Hartzell. High heels place the foot in an unnatural position that can be particularly painful for people with low arches. While shopping, also keep in mind that there’s different levels of stability shoes: Some offer a lower level of stability, which are best for people with moderately low arches, while others offer a high level of stability, which are best for people with severely flat feet. If you don’t know what level of stability shoe you need, consult a podiatrist. Below are a few examples of ideal shoes for flat arches.
Brooks’ Go-To-Support (GTS) sneakers have the brand’s GuideRails stabilizing system built-in: There’s two pieces of firm foam on either side of the heel, which Brooks says helps control excess movement and prevent overpronation for those with flat arches. The Adrenaline GTS is one example of the brand’s stability shoes. It’s designed with a balanced layer of cushioning, making your steps feel soft whether you’re walking or running, and its collar is slightly stretchy, making the shoe easy to slip on your feet with the heel pull tab.
Asics says the Gel-Kayano 32 is its most stabilizing shoe thanks to the built-in 4D Guidance System, which helps correct overpronation and reduce excess movement. The system is composed of elements like a wide base and a grid in the midsole that changes shape in response to the speed and load of the runner, giving you enhanced support exactly when and where you need it, according to the brand. The sneaker also has a layer of gel under the heel to absorb shock and soften landings, a moderate layer of foam in the midsole, a sockliner to help keep feet dry and stretchy, breathable mesh fabric.
Those with flat feet have collapsed arches, so anything built into shoes’ insoles that prop them up improves alignment and reduces discomfort, experts say. The contoured, anatomically-shaped footbed built into these Birkenstocks does exactly that. And since it’s made from a slightly pliable cork-latex material, the more you wear the shoes, the more they mold to the shape of your feet, giving you support exactly where you need it. These sandals also have a flexible, lightweight outsole, a deep heel cup and two adjustable suede straps on top — I usually make the straps looser in the summer when my feet swell due to the heat and humidity, and tighten them the rest of the year.
There are a few ways to identify your arch type at home, some of which are more involved than others. I detail the most common methods below, but if you want more specific insights, like whether you have a moderate or severely high arch, talk to your podiatrist. They can do a gait examination in their office, during which they evaluate your feet while you’re standing and walking, says Dr. Maryann Hartzell, medical director of the Foot and Ankle Institute at Temple University’s School of Podiatric Medicine.
Dip your foot in water and step on a piece of cardboard or a piece of colored construction paper. Then, examine how wide the middle part of your footprint is.
Have someone stand behind you and look at your heels. How many of your toes can they see peeking out the side?
Have someone stand behind you and look at the position of your heels and ankles.
Yes, arch type and overall foot type is somewhat genetic, says Canzanese. But other factors can also contribute to your arch type, like injuries, aging, weight, activity level and general wear-and-tear. For example, people’s arches can collapse if they break a bone, have an Achilles tendon injury or during pregnancy, experts say.
If you have moderately high or flat arches, the right shoe is likely all you need to keep your feet comfortable. But if you have more severe high or flat arches that are causing you pain, shoes can only do so much, says Canzanese. You may have to get a pair of orthotics, which are specially designed shoe inserts that support the feet and can correct the angle at which your feet strike the ground.
Orthotics are sold over-the-counter, but many options are flimsy and don’t effectively support your feet, experts say. Canzanese recommends Power Step and SuperFeet if you’re looking for quality over-the-counter insoles. But keep in mind that most insoles sold at drugstores or big retailers are made for people with flat feet, so they’re designed to support your arch by propping it up. That’s exactly what you want to stay away from if you have high arches, so shop with caution, says Canzanese.
If you have severely high arches, your best bet is to get fit for custom orthotics at your podiatrist. They’ll take a mold of your feet and make an insole that perfectly matches your arch type and needs.
At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also ensure that all expert advice and recommendations are made independently and with no undisclosed financial conflicts of interest.
I’m a reporter at NBC Select who has covered footwear for over five years and written articles about topics like slippers, women’s walking and running shoes, carbon-plate running shoes and training shoes. I also constantly test shoes across brands throughout the year. For this article, I interviewed three experts about how to find your arch type and curated a list of shoes that are best for each one, per experts’ guidance and as recommended by NBC Select staffers.
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