Foot Arch Type Assessment
Determine your foot arch type — flat, normal, or high — and get shoe and insole recommendations to reduce pain and improve comfort.
Your foot arch type influences how your foot absorbs shock, distributes weight, and functions during movement. Knowing your arch type helps you choose better footwear, avoid injury, and understand pain patterns in your feet, ankles, knees, and even hips.
The three arch types:
Flat Arch (Low Arch / Overpronation) People with flat feet have little to no visible arch when standing. The foot tends to roll inward (overpronate) during walking and running. This can cause plantar fasciitis, shin splints, bunions, and knee pain. Recommended footwear: motion-control or stability shoes. Custom orthotics are often beneficial.
Normal Arch (Neutral) The most biomechanically efficient arch type. Weight is distributed evenly, and the foot has moderate pronation. Most athletic shoe styles work well. Focus on cushioning and comfort.
High Arch (Supination / Underpronation) A high arch means the foot doesn’t pronate enough, causing the outer edge to bear most of the load. This leads to lateral ankle instability, stress fractures, and tight calves. Recommended footwear: cushioned shoes with flexibility and neutral support. Avoid motion-control shoes.
The Wet Test: A quick self-test: wet the bottom of your foot and step on a piece of paper or cardboard. Look at the footprint:
- Full print (little or no curve inward): Flat arch
- Moderate curve inward (about half the foot visible): Normal arch
- Extreme curve inward (very thin strip or gap): High arch
When to see a podiatrist: If you have foot pain that interferes with daily activity, recurring injuries, or significant asymmetry between your feet, a podiatrist can provide a full gait analysis and custom orthotic recommendations.