How to Care for High Arches

A high arch, otherwise known as a cavus foot, can lead to a lot of pain and discomfort in your daily life. Thankfully, there are a lot of ways to treat, manage, and care for your high-arched feet. Keep yourself comfortable on a daily basis by wearing supportive shoes, braces, or insets. If you need medical help in order to properly care for your high arches, talk to a professional to see what they suggest.

Method 1

Method 1 of 3:

Using the Proper Foot Support

1
Wear shoes that support the arch of your feet. Opt for shoes that have a lot of padding and cushioning around the arch area. When trying on a shoe, make sure that it fits your heel and toe areas comfortably. If necessary, stick a few heel pads into the shoe so that it fits better.^{[1]XResearch source}
- If you like wearing extra socks on a daily basis, be sure to wear that many layers of socks when you’re testing out new shoes.
Tip: Supportive shoes should have durable but flexible soles, a roomier toe box, as well as easily adjustable laces.
2
Avoid wearing high heels and other uncomfortable shoes. Try to wear shoes that don’t put as much stress on your arches, like a pair of flats. If your foot feels constricted while in a high-heeled shoe or pump, switch to a different style of dress shoe instead (e.g., flats).^{[2]XResearch source}
- Wearing high-heeled shoes while having high arches is a subjective experience. If you don’t have any issues with wearing high-heeled shoes, don’t worry about changing your wardrobe.
- For extra stability, wear shoes with a heel that’s a little wider on the bottom.
3
Opt for an ankle brace when you’re out and about. Walk more comfortably by providing extra support to your ankle and foot. When you wear a cushioned brace, you provide more stability to both your foot and ankle. You can generally find ankle braces at a drugstore, or any place that sells health and first aid products.^{[3]XResearch source}
- Ask a foot doctor or surgeon if this would be beneficial to you.
- Shoes with high tops, such as ankle boots or high-topped sneakers, can also provide extra stability and support.
4
Place an arch insert into the bottom of your shoe. Look at your local supermarket or drugstore for cushioned inserts that custom fit the bottom of your shoes. See if you can find customized inserts for your feet specifically, and wear them in your shoes throughout the day.^{[4]XResearch source}
- Some stores have machines that analyze the arches and pressure points of your feet. Take advantage of these if you aren’t sure where to start.
5
Invest in orthotic shoes or a custom orthotic device. Look into custom shoes or an orthotic insert to make it more comfortable to walk and move around. If you can’t find an insert that works for you at your local drugstore, try contacting the nearest orthopedist for assistance. If your issue is especially severe, the doctor might perform a computer analysis to determine the support that your foot needs.^{[5]XResearch source}
- In the case of high arches, many orthopedists recommend putting some cushioning in your shoe to help reduce some of the pressure from your arches.
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Method 2

Method 2 of 3:

Managing Arch Pain

1
Stretch the arches of your feet to reduce pain. Set a small towel on the ground. Next, clench your toes to grasp the fabric and bring the towel to wherever you’re sitting. Additionally, you can use your hands to pull your toes backward, thus allowing the muscles of your arch to stretch. Do these stretches each day to keep your feet from being sore.^{[6]XResearch source}
- Doing these stretches can prevent plantar fasciitis, a condition where the tissues along the bottom of your foot are inflamed.
- Massaging your feet can also help relieve pain.
Did you know? You can also stretch out your arches by performing leg lunges. Keep your back foot planted on the ground while extending the other leg forward, pushing forward with your hips until your calves stretch. When doing this exercise, only hold the lunge position for about half a minute. For this stretch to be effective, only do a few reps throughout the day.
2
Ice the painful areas of your arches for 20 minutes. Fill a bag with ice or use an ice pack to ease the pain of your sore arches. Don’t overwork your feet or your arches—instead, take a break whenever your feet feel especially sore. Don’t leave the ice pack on for more than 20 minutes, and only use it as needed.^{[7]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- As a general rule, only use ice once every 2-4 hours over a 3-day period. Talk to your doctor if you’d like more specific and targeted treatment options.
3
Take anti-inflammatory medication to ease the pain. Use the pain medication you already have on hand to provide relief to your high arches. Feel free to use ibuprofen or aspirin—whichever you’re most comfortable with. When using an over-the-counter medication, always follow the proper dosage instructions.^{[8]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- If your arch pain is really unmanageable, ask your doctor if they can prescribe you something stronger.
4
Keep your weight in a healthy range to take pressure off your arches. If you’re carrying extra weight, it can put additional strain on your feet, leading to pain.^{[9]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} Talk to your doctor about safe and healthy ways for you to lose weight if you need to.^{[10]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
- For most people, the best way to lose weight is to reduce how many calories you eat and get more exercise.
- Talk to your doctor, a physical therapist, or a fitness instructor about forms of exercise that won’t hurt your feet.
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Method 3

Method 3 of 3:

Seeking Medical Help

1
Talk to a podiatrist or foot surgeon for advice. Schedule an appointment with a medical professional with experience in foot issues. While you may be managing the pain and discomfort of your high arches, it might be worth it to talk to your doctor about additional options. Before considering surgery or more serious medication, ask your doctor if there are any natural or over-the-counter ways you can treat and care for your arches.^{[11]XResearch source}
- Be sure to tell your doctor what has and has not been working for you.
Did you know? One of the simplest and best ways to care for and lessen your high arches is to rest your feet.
2
Receive cortisone injections in your arches to lower the pain. Talk with a medical professional to see if frequent cortisone injections could help you care for your high arches. Although a bit more intense than most anti-inflammatory drugs, you might want to consider this treatment if you’d like to treat the impacted tissue directly.^{[12]XResearch source}
- Keep in mind that cortisone qualifies as a steroid medication.
3
Schedule surgery if your high arches interfere with your quality of life. Discuss the best time and place to get a foot surgery with a medical professional. Depending on the issue that’s causing your high arches, there might be different procedures for you to consider, such as lengthening the Achilles tendon. Talk with your doctor to confirm how you should best prepare for this.^{[13]XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source}
- If your high arches are due to rheumatoid arthritis or some type of injury, you might have to look into a different procedure.
- The most common surgeries used to flatten foot arches are: lengthening the Achilles tendon, cleaning the tendon, cutting and shifting the bones, and tendon transfer.
4
Go to physical therapy if you have difficulty walking. Meet with a medical professional who can guide you through new ways to stretch and move around with especially sore feet. In these sessions, you can learn ways to move around and put less pressure and hurt on your ankles and feet. Continue seeking therapy as long as your arches make it uncomfortable to walk.^{[14]XResearch source}
- In many cases, physical therapy will be combined with an orthotic insert or some form of pain medication.
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