High arches cause foot and ankle instability, which can result to pain and increased risk of ankle sprains.
We have heard it before: flat feet are bad, high arches are good. But what if we told you that having sky-high arches might be too much of a good thing? That’s right—while an arch is necessary for proper foot function, high arches (pes cavus in fancy medical terms) can lead to foot pain and knee and hip issues.
It is time to rethink if you have proudly flaunted high arches. Let’s discuss why high arches aren’t always a golden ticket and what to do if they are causing you trouble.
Can High Arches Cause Knee and Hip Pain?
You might wonder, How do my feet affect my knees and hips? Well, your feet are the foundation of your body. When they are not properly functioning, the effects ripple upward like a wobbly table throwing off everything placed on top of it.
High-arched feet tend to be rigid, which means they don’t absorb shock as well as “normal” feet. Instead of rolling inward slightly (a motion called pronation that helps distribute impact), they stay stiff and may even roll outward (supination). This lack of natural movement forces your knees, hips, and lower back to take on extra stress.
The Domino Effect of High Arches
Knee Pain: Supination causes the shinbone to twist outward, putting extra strain on your knee joint. Over time, this leads to patellofemoral pain syndrome or osteoarthritis.
Hip Pain: When the feet roll outward, your pelvis tilts forward to compensate, leading to hip bursitis, snapping hip syndrome, or wear and tear on your joints.
So, if you’ve been dealing with mysterious knee or hip pain, your high arches might be the hidden culprit.
I Thought High Arches Were Good
It is a common misconception! While high arches look elegant (almost Barbie-level, if we are being honest), they come with their set of challenges. Some of the most common issues include:
Plantar fasciitis (that stabbing heel pain when you take your first steps in the morning)
Stress fractures (due to poor shock absorption)
Ankle instability (because rigid feet do not adapt well to uneven surfaces)
The bottom line? Too much of an arch—can be a problem.
How to Fix or Manage High-Arched Feet
If you are nodding along because this sounds familiar, do not panic. There are plenty of ways to keep high arches from ruining your mobility.
Step 1: Get the Right Support
Over-the-counter insoles might help a little, but for better relief, custom orthoticsare the gold standard. Unlike generic inserts, these are molded for your feet, providing the exact support your arches need without pushing them further outward.
Step 2: Choose Shoes Wisely
Not all shoes are created equal. If you have high arches, look for:
Neutral or cushioned shoes (extra padding helps compensate for poor shock absorption)
Stability features (to prevent excessive supination)
Avoid flat shoes (they make things worse)
Step 3: Strengthen and Stretch
Weak muscles can make high-arched feet more problematic. Try:
Calf stretches (tight calves can worsen arch rigidity)
Toe curls and foot doming exercises (to strengthen the intrinsic foot muscles)
Hip and glute work (since weak hips can contribute to alignment issues)
Step 4: Adjust Your Running Form (If You’re a Runner)
Heel striking is a big no-no for high-arched folks. Instead, try landing mid-foot to reduce the impact on your joints.
When to See a Houston Podiatrist
If you have tried the above with no improvements and the feet are still painful, it is time to call in the pros. Persistent knee or hip discomfort could mean that your high arches have caused secondary issues (like arthritis) that need specialized care.
At Deniel Foot & Ankle Center, we specialize in helping Houstonians with high arches stay active and pain-free. Whether you need custom orthotics, gait analysis, or expert advice, we are here to help.
Final Thought: High Arches Do Not Have to Hold You Back
Yes, high arches can cause problems—but with the proper care, they do not have to slow you down. If you’re dealing with foot, knee, or hip pain, do not brush it off. Schedule a visit with us, and let’s get you moving comfortably!
