High Arches and Their Impact on Your Body
High Arches: More Than Just a Footnote in Body Pain
Pes cavus, or high arches, are often underestimated. Sure, they might look elegant or give the illusion of being tiptoe-ready 24/7—but beneath that curvy surface lies a biomechanical blueprint that can throw your entire body out of whack.
When your arch is unusually high, the foot becomes rigid and less effective at absorbing impact. It’s like having built-in high heels minus the glam—plus a hefty dose of strain for your joints.
Kinetic Chain Chaos: When the Foot Talks, the Body Listens
Let’s break this down:
Shock Absorption? Not So Much
High-arched feet often have poor shock absorption, meaning ground reaction forces travel unchecked up the chain—cue shin splints, knee strain, and even lower back pain.
"A cavus foot type tends to be rigid, with limited motion at the subtalar and midfoot joints, reducing its capacity to absorb shock" (Coughlin MJ, Mann RA. Surgery of the Foot and Ankle. 9th ed. Elsevier; 2014).
Ankle Instability and Sprains
If your foot tips outward (a condition called supination), the lateral ankle ligaments are constantly under pressure. This sets the stage for frequent ankle sprains.
"Individuals with pes cavus have a significantly higher incidence of lateral ankle sprains due to decreased surface contact area and instability" (Kaufman KR, et al. Foot Ankle Int. 1999;20(12):789-795).
Knee and Hip Compensation
With less mobility at the foot and ankle, other joints overcompensate. That typically means your knees rotate inward or outward, and your hips go on an overdrive mission trying to stabilise you.
"Altered foot mechanics can affect proximal joint loading, potentially contributing to patellofemoral pain and hip dysfunction" (Barton CJ, et al. Br J Sports Med. 2010;44(10):693-698).
Back to Basics: Low Back Pain Connection
Some people with high arches complain of tightness or ache in the lumbar spine. Why? The spine is working overtime to compensate for faulty mechanics below.
"Abnormal foot posture is associated with altered pelvic alignment and lumbar spine load distribution" (Buldt AK, et al. Gait Posture. 2015;42(4):482-488).
Common Symptoms Along the Chain
Foot pain (heel, arch, metatarsals)
Shin splints
Knee instability or pain
Hip discomfort
Low back tension
Ankle sprains
Muscle fatigue during prolonged standing or walking
The Footprint of Pain: Gait and Load Distribution
People with high arches often exhibit:
Increased pressure on the lateral (outer) side of the foot
Decreased pronation during gait
Rigid midfoot, limited big toe dorsiflexion
These changes reduce contact surface area and destabilise your stride. If your shoes wear out more on the outer edge—yep, you might be in the cavus crew.
What You Can Do (Besides Buying Fancy Arch Pillows)
While high arches are often inherited, how your body responds to them is not set in stone. A well-thought-out strategy can make a big difference:
Orthotics: Are not a long term solution - I don’t think much of them. Needed sometimes but not as often as you think.
Mobility Work: Loosening up rigid ankles and big toes goes a long way.
Strengthening: Focus on the foot intrinsics, hips, and glutes.
Gait Retraining: Get assessed by a movement specialist. (Hi, I’m Riccardo.)
Proper Footwear: Think to dominate your footwear not your footwear dominating your feet.
Final Thoughts
High arches don’t mean you’re doomed to a life of ankle braces and awkward limps. But they do demand some extra attention—especially when it comes to whole-body mechanics.
So if your body’s been whispering (or screaming) at you through aches and pains, it might be time to listen to your feet. They’ve got a lot to say.
Ready to do something about it? In our final post, we’ll show you how we treat high arches at The Body Lab—no orthotics-first approach here, just movement, mobility, and modern biomechanics. How to Treat High Arches in Canberra | The Body Lab
References
Coughlin MJ, Mann RA. Surgery of the Foot and Ankle. 9th ed. Elsevier; 2014.
Kaufman KR, Brodine SK, Shaffer RA, Johnson CW, Cullison TR. The effect of foot structure and range of motion on musculoskeletal overuse injuries. Foot Ankle Int. 1999;20(12):789–795.
Barton CJ, Bonanno D, Menz HB. Foot orthoses for the management of lower limb conditions: a musculoskeletal perspective. Br J Sports Med. 2010;44(10):693–698.
Buldt AK, Murley GS, Butterworth P, Levinger P, Menz HB, Landorf KB. The relationship between foot posture and movement and pelvic and lumbar spine posture and motion: a systematic review. Gait Posture. 2015;42(4):482–488.