Cushioning is crucial for people with high arches, says Canzanese. Their feet are rigid and prone to oversupination, so they need as much help absorbing shock as possible, which good shoe cushioning takes care of. While shopping, those with high arches should prioritize brands’ maximum cushioning models and flexible options that provide a soft landing, says Busenberg. Stay away from firm shoes, and those that have hard, thin soles, says Hartzell.
If you have flat arches, you’ll want to invest in a pair of stability shoes, says Canzanese. They’re designed with features that help offset overpronation and prevent the ankles from tilting inward too much. Stability shoes are also firm and don’t have plush cushioning, says Busenberg. Brands add stability to shoes by:
Adding an extra piece of stiff material to the shoe’s midsole or sole
Adding a J-shaped strip of stiff material that wraps around your heel and toward your arch. Brooks calls this strip a GuideRail, for example.
Making the middle of the last of the shoe wider and stiffer (you can think of the last as a 3D model that a shoe is constructed around, says Canzanese).
Those with flat feet should stay away from high heels, opting for models 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. Also while shopping, 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 stability shoe you need, be sure to consult your podiatrist.
Yes, arch type and overall foot type is somewhat genetic, says Busenberg. 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 told us.
If you have a moderately high or flat arch, the right shoe is likely all you need to keep your feet comfortable. But if you have a more severe high or flat arch that’s causing 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 actually support your feet that much, experts told us. 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 often to get fit for custom orthotics through a 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 take steps to ensure that all expert advice and recommendations are made independently and with no undisclosed financial conflicts of interest.
Jewels Busenberg is the senior running buyer for Zappos.com (Ed’s note: The inclusion of products sold by Zappos in this article was made independently of Busenberg).
Zoe Malin is an associate updates editor at NBC Select who covers footwear, including stories on slippers, women’s walking shoes, running shoes and training shoes. She also frequently reviews sneakers, like the Brooks Ghost Max and Lululemon Chargefeel. For this article, she interviewed three experts about how to find your arch type and rounded shoes that fit expert guidance.
