Flat Feet vs. High Arches: Comparing Functional Limitations

Ideally, your foot strikes the ground lightly as you walk or run. It then adjusts to support your weight before firming to provide a solid push-off with each step. If your feet have low arches or high arches, your body doesn’t move through these phases as efficiently. You may experience changes in comfort, endurance, and injury risk as a result.

Whether you have flat feet or high arches, it’s important to understand how your foot affects mobility. Review these differences to choose proper footwear, exercises, and treatments to keep your body moving for years to come.

Foot Structure and Its Impact on Mobility

The bones, muscles, and tendons in your foot work together to absorb impact with each step. Then, your arch flattens slightly as weight passes over your foot. Finally, your foot firms back up to launch you into your next step.

Low arches cause your foot to remain too soft, while high arches cause your foot to remain too rigid. As a result, load transfer is disrupted, and other joints, muscles, and tendons compensate.

Flat Feet

Flat feet flatten out excessively when weight is applied. Your ankles, knees, and hips may also fall out of proper alignment as your foot rolls inward too much. This is also known as overpronation. Flat feet can be rigid or flexible. Flexible flat feet return to their normal position when you’re sitting or not standing on your feet.

Causes

Some babies are born with flat feet. Adults can develop flat feet due to posterior tibial tendon dysfunction. As the name implies, this condition affects the tendon that supports the arch of your foot.

Ankle injury or inflammation, standing for long periods, having excess weight, and neuromuscular disorders can also lead to flat feet.

Effects on Mobility

Flat feet often lead to achy ankles or feet when you walk or run. You might notice fatigue in your feet quickly. It may also cause balance issues on uneven surfaces. Since your foot rolls forward too much and stays soft longer, your push-off is weaker. Knees and hips may experience more stress over time too. This can decrease your comfort and endurance.

High Arches

High arches don’t flatten enough when you step. This means there is less surface area of your foot connecting with the ground. Instead of absorbing shock, most of your weight passes under your heel and ball of the foot. Limited shock absorption often causes your foot to roll outward, creating instability.

Causes

Some people inherit high arches. Neurological disorders can also cause high arches by affecting your muscle balance. High arches can sometimes develop after trauma or nerve injury to your foot. Unlike flat feet, high arches will often stay high even when you don’t put weight on your feet.

Effects on Mobility

The decreased shock absorption of high arches allows impact forces to travel up your leg. Runners may experience heel pain or pain in the ball of their foot. Additionally, people with high arches are susceptible to ankle sprains and often complain of instability on uneven surfaces.

Functionality: Flat Feet vs. High Arches

While flat feet create problems with overuse and alignment, high arches cause issues with instability and pain. People with flat feet get tired when walking long distances. On the other hand, people with high arches might be able to walk for miles but can’t run or jump without pain.

Any significant change to your foot’s structure can limit your mobility. However, you can usually find ways to manage flat feet or high arches with conservative care.

Conservative Treatment for Flat Feet or High Arches

The good news is that few mobility issues are permanent. Supportive shoes and orthotics can improve weight distribution throughout your foot. Specific exercises can also help build stability in your foot and lower leg. Calf stretches restore range of motion and improve your foot’s shock absorption.

Seeking Professional Treatment

If foot pain, instability, or fatigue prevents you from running, walking, or standing like you once could, it’s time to seek care. At Wasatch Foot & Ankle Institute, our specialists will examine your foot structure, analyze your gait, and test your tendon function to develop a customized treatment plan for you.

Mobility Prognosis with Flat Feet or High Arches

You can remain active for life with flat feet or high arches. Don’t let your foot type hold you back. Proper shoes and following your provider’s recommendations can help you prevent long-term complications. Treating your flat feet or high arches early can help you avoid chronic tendonitis, joint damage, and reinjury.

FREQUENTLY ASKED QUESTIONS

Q1: Will flat feet or high arches cause pain in my ankles or knees?

A: It’s possible. Faulty biomechanics from flat feet or high arches will force your ankles and knees to compensate during activity. Over time, this causes inflammation and pain.

Q2: Can high arches or flat feet affect my balance?

A: Both flat feet and high arches can cause balance problems. Flat feet give your foot too much range of motion, while high arches can limit ground contact and lead to ankle instability.

Q3: Should I wear orthotics for flat feet or high arches?

A: Not necessarily, but it’s common for people to find relief with orthotics. Our providers will work with you to find orthotics that provide support without being overly restrictive.

Q4:Will exercises help me move better with flat feet or high arches?

A: Absolutely Foot and ankle strengthening exercises are a great way to improve your stability. Simple stretches can also help restore your range of motion and ability to absorb shock.

Q5: When should I see a foot and ankle doctor near me?

A: Give us a call if pain, instability, or fatigue begins to interfere with your day-to-day life. Additionally, if you’ve tried new footwear but continue to experience returning symptoms, schedule an appointment with us.