Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon — Balance Foot & Ankle, Howell & Bloomfield Hills, MI. Last updated April 2026.

Understanding Your Foot’s Arch

The medial longitudinal arch — the curved structure that runs from heel to ball of the foot along the inner edge — is one of the most analyzed features of the human foot. Its height varies enormously among individuals, from completely flat to dramatically high, with all gradations in between. While arch type alone doesn’t determine foot health destiny, it does influence injury patterns, footwear needs, and the types of conditions a person is predisposed to develop. Understanding your arch type allows proactive prevention and appropriate footwear selection.

The Wet Foot Test: A Simple Self-Assessment

The traditional way to assess arch type is the wet foot test: wet the bottom of the foot, step onto a piece of paper or cardboard, and observe the imprint. A normal arch leaves a footprint that shows a wide band along the outer foot with a narrow connection between heel and ball — roughly half the foot’s width. A flat arch leaves a nearly complete footprint with minimal or no concave area along the inner edge. A high arch leaves a footprint with only a thin strip connecting heel and ball, or a gap between them. This is a useful screening tool but doesn’t replace clinical assessment of dynamic foot function during walking and running.

Normal Arch: The Baseline

A normal arch provides an effective balance of shock absorption (the arch flattens slightly during loading, dissipating impact energy) and propulsive stability (the arch stiffens during push-off, transmitting force efficiently). Normal-arch individuals have the widest footwear selection compatibility and generally require less specialized orthotic intervention than individuals at the arch extremes. That said, any foot type can develop problems — a normal arch doesn’t guarantee pain-free feet.

Flat Feet (Pes Planus): Risks and Management

Flat feet — flexible or rigid — produce excessive pronation (inward rolling) during weight-bearing. This pronation shifts mechanical load to the inner foot structures and creates a valgus (outward-tilting) alignment that propagates up the kinetic chain: medial knee stress, hip abductor overload, and lumbar spine compensation. Conditions associated with flat feet: plantar fasciitis, posterior tibial tendon dysfunction, bunions, shin splints, and patellofemoral pain syndrome. Not all flat feet cause problems — many people with flat feet are functionally well-adapted. Symptomatic flat feet benefit from custom orthotics with medial arch support, stability footwear, and targeted strengthening of the tibialis posterior and foot intrinsic muscles.

High Arches (Pes Cavus): The Under-Recognized Problem Foot

High-arched feet are often misunderstood as the “good” arch type. In reality, excessive arch height creates a rigid, poorly shock-absorbing foot structure that concentrates stress on the heel and ball of the foot (the contact areas) rather than distributing it across the arch. Conditions associated with high arches: metatarsal stress fractures, plantar fasciitis (the rigid arch transmits rather than absorbs heel impact), ankle instability (the inverted heel position is more vulnerable to lateral rolling), peroneal tendinitis, and cavovarus foot deformity. High arches may be idiopathic or associated with neurological conditions (Charcot-Marie-Tooth disease, hereditary spastic paraplegia) — any progressive high arch warrants neurological evaluation. Cushioned, neutral footwear, accommodative orthotics, and targeted exercises address symptoms in high-arch patients. Contact Balance Foot & Ankle at (810) 206-1402 for a comprehensive foot arch assessment.

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Know Your Arch Type for Better Foot Health

Understanding whether you have high arches, normal arches, or flat feet is the foundation for choosing the right shoes, orthotics, and exercise programs. Each arch type has unique biomechanical characteristics and specific conditions it predisposes you to.

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Clinical References

1. Franco AH. Pes cavus and pes planus: analyses and treatment. Physical Therapy. 1987;67(5):688-694.
2. Tong JW, Kong PW. Association between foot type and lower extremity injuries: systematic literature review with meta-analysis. Journal of Orthopaedic & Sports Physical Therapy. 2013;43(10):700-714.
3. Razeghi M, Batt ME. Foot type classification: a critical review of current methods. Gait & Posture. 2002;15(3):282-291.

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Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.