How To Fix High Arches In Feet

What are high arches in the feet?

high arches in feet

A high arch in the foot is characterized by having a more pronounced curve in the medial arch of the foot.

As a result – there is a large gap between the bottom of the foot arch and the floor when standing.

(Also referred to as: Oversupination, Pes Cavus, Rigid foot, Hollow foot) 

It is the exact opposite of having flat feet.

In This Blog Post:

Is it bad to have high arches in the foot?

The presence of a high arch in the foot does not necessarily mean that there will be immediate issues associated with it.

However – as the high foot arch tends to make the foot rather rigid, there is a decreased ability to absorb forces throughout the foot.

It also shifts weight distribution to the outside of the foot.

Problems With Arch Feet May Include: Ankle Instability (Ankle sprains), Knee issues, Pigeon Toe, Clawed toes, Hammer toes, Morton’s Neuroma, Shin Splints, Metatarsalgia and Plantarfasciitis.

What causes a high foot arch?

a) Tight Structures At Bottom Of The Feet

Arched feet are usually associated with tightness in the following structures:

  • Plantarfascia
  • Tibialis Anterior
  • Tibialis Posterior
  • Flexor Hallucis Longus
  • Flexor Digitorum
  • Plantar Ligaments

(This will be addressed with Releases and Stretches in the exercise section.)

b) Tight Joints In The Foot

The joints in the hind, mid and fore foot can get locked in the high-arched position.

(This will be addressed with Joint Mobilizations in the exercise section.)

c) Structural

This is where the formation of the bone and/or joint results in the foot arch being physically more pronounced.

(This commonly involves plantarflexion at the 1st Metatarsophalangeal joint and Hindfoot Varus.)

Unfortunately – As this generally determined by your genetics, this can not be completely changed through conservative means. 

(This can be addressed with Reconstructive Surgery.)

For structural issues: Focus on strengthening the foot as much as you can.

d) Neurological Condition

Neurological conditions (such as Charcot Marie Tooth, Spina Bifida and Cerebral Palsy) can lead to high arches in the feet.

Test for High Arch in feet

How do you know if you have high arch feet?

Here are some simple ways to determine this:

a) Take A Photo

high foot arch test


  • Stand up.
  • Place your camera at ground level.
  • Take a photo of the foot arch.
  • Take note of the gap between the bottom of your foot and the ground.

Results: If there is a prominent gap in your arch, this suggests that you have a high foot arch.

b) Foot Print

arched foot test


  • Wet the under surface of your feet.
  • Stand on a surface which can show your foot print.
  • Step away from the foot print.
  • Take note of the shape of the foot print.

Results: If there is a large gap in the inner part of the foot print, this suggests that you have high arches in the feet.

c) Achilles Tendon Position

Achilles tendon bowing


  • Stand up right.
  • Take a photo of the back of your ankles.
  • Take note of the alignment of the Achilles Tendon.

Results: If the Achilles Tendon curves outwards, this suggests that you may have an arched foot.

d) Take A X-ray


  • Request a foot X-ray from your Doctor.

Results: An X-ray will show the exact alignment of the joint and bones in the foot.

Exercises for high arches in Feet

STEP 1: Releases
STEP 2: Stretches
STEP 3: Joint Mobilizations
STEP 4: Learn To Drop Arch
STEP 5: Function
STEP 6: Reconstruction Surgery

1. Releases

The tight structures that are responsible for arched feet are required to be released first.

a) Muscles In The Arch

release for high arches


  • Place your foot on top of a massage ball.
  • Apply a firm amount of pressure on top of the ball.
  • Aim to feel a release under your arch.
  • Make sure to cover the entire under surface of the foot.
  • Continue for 2 minutes.

b) Tibialis Anterior

tibialis anterior release with foam roller


  • Place the front/outside portion of your shin on top of a foam roller.
  • Apply a firm amount of pressure on top of the foam roller.
  • Aim to feel a release over the Tibialis Anterior muscle.
  • Make sure to cover the entire length of the muscle.
  • Continue for 2 minutes.

c) Tibialis Posterior

tibialis posterior self release


  • Sit down on a chair.
  • Place your ankle on top of the other knee.
  • Using your thumbs, apply a firm pressure into the area as shown.
  • Continue for 2 minutes.

2. Stretches for high arches

The following exercises will help stretch out the tight muscles which are responsible for causing the high arches.

a) Plantarfascia (Gentle Stretch)

plantarfascia stretch for arched feet


  • Sit down on a chair.
  • Place your ankle on top of the other knee.
  • Hold onto the heel and underneath the toes
  • Pull your foot and toes backwards.
  • Aim to feel to stretch at the bottom of the foot.
  • Hold for 30 seconds.

b) Plantarfascia (Firm Stretch)

advanced plantarfascia stretch


  • Kneel down on the floor.
  • Make sure that the toes are bent backwards.
  • Shift your body weight on top of your toes and forefoot.
  • Aim to feel a stretch underneath the foot.
  • Hold for 30 seconds.

Note: If you have knee issues, please be careful with the kneeling position.

c) Achilles Heel Stretch

achilles heel stretch


  • Stand with your back towards a wall.
  • Assume a deep squat position.
  • Lean your back against the wall if required.
  • Without allowing your heels to lift off the floor, bring your heels as close to the wall as possible.
  • Lean forward as much as possible to place your body weight onto your feet.
  • Allow your arches to collapse underneath your body weight.
  • Aim to feel a stretch in the back of the heel and under the foot.
  • Hold for 1 minute.

d) Tibialis Anterior (Gentle Stretch)

tibialis anterior gentle stretch


  • Sit down on the edge of a chair.
  • Place the ankle on top of the other knee.
  • Hold the top of the forefoot.
  • Use the other hand to hold the ankle still.
  • Pull the foot forwards so that the ankle is in a pointed position.
  • Push the foot down towards the floor.
  • Aim to feel a stretch at the front of the shin bone and inner ankle region.
  • Hold for 30 seconds.

e) Tibialis Anterior (Firm)

tibialis anterior stretch for high arches in feet


  • Stand up
  • Point your foot.
  • Place the top of your forefoot on the floor behind you.
  • Lean the top of the foot into the floor.
  • Aim to feel to stretch at the front/outside of your shin.
  • Hold for 30 seconds.

(For more ways to stretch this muscle, see post: Tibialis Anterior Stretches.)

f) Calf Stretch

calf stretch


  • Place the bottom of your forefoot against a wall.
  • Aim to have your heel close to the wall as possible.
  • Keep your leg completely straight throughout this stretch.
  • Lean your hips closer towards the wall.
  • Aim to feel a stretch at the back of the calf region.
  • Hold for 30 seconds.

3. Joint mobilization

Tight joints can lock the foot in the high-arched position. The following exercises will help loosen up the joints.

a) Forefoot (Tarsometatarsal joint)

forefoot mobilization for high foot arches


  • Sit down on a chair.
  • Place your ankle on top of the other knee.
  • Hold the midfoot with one hand.
  • Using your other hand, place your thumb under the base of the big toe and the other fingers on top of the base of the pinky toe. (See image)
  • Whilst anchoring the midfoot still, proceed to rotate the forefoot away from you.
  • Perform 30 repetitions.

b) Midfoot (Naviculocuneiform/Talonavicular joint)

midfoot joint mobilization for high arches


  • Sit down on a chair.
  • Place the ankle on top of the other knee.
  • Locate the Navicular bone:
    • Feel for a bony prominence at the top of the arch.
  • Place both thumbs above this bone.
  • Apply a downward pressure in the direction towards the bottom of the foot.
  • Perform 30 repetitions.

c) Hindfoot (Subtalar joint)

hindfoot joint mobilization


  • Sit down on a chair.
  • Place your ankle on top of the other knee.
  • Wrap your hand around the heel.
  • Firmly grip the ankle with the other hand.
  • Whilst keeping the ankle still, push the heel towards the ground.
  • Aim to feel a pulling sensation in the inner side of the ankle.
  • Perform 30 repetitions.

d) Traction

ankle joint traction


(You’ll need a helper for this exercise.)

  • Lie on the floor.
  • Instruct your helper to firmly grasp your ankle below the bony bits on the side. (See above)
  • Relax your leg as your assistant pulls your foot away from you.
  • Hold for 30 seconds.

4. Learn how to Drop the Arch

Once the foot has been completely loosened up, the next step is learning how to control the the foot as the arch collapses.

(Keep in mind – you might need to persist with the Releases, Stretches and Joint Mobilizations until you get to a stage where the arch can drop.)

Learn how to engage the Arch muscles

Before learning how to drop the foot arch, it is important to learn how to engage your arch muscles.

Wait a minute… won’t that make my arch go even higher?

Yes – however, we want to teach the arch muscles to engage whilst the foot is in a more neutral position.

short foot exercise


  • Stand with your feet facing forwards and shoulder width apart.
  • Whilst keeping your toes relaxed, proceed to scrunch the under-surface of your foot.
    • Drag the base of your big toe backwards towards the heel.
  • Keep the base of the big toe in contact with the ground to prevent this area from lifting.
  • Gently push the big toe down into the ground.
  • If performed correctly, you should be able to feel the strong contraction of the muscles underneath your foot.
  • Hold this for 5 seconds.
  • Repeat 20 times.

a) Activate Peroneal

peroneal activation


  • Sit down on a chair.
  • Straighten your leg.
  • Point the foot forwards.
  • Lift the outside of the foot towards the side.
  • Aim to feel a muscular contraction on the outside of your shin.
  • Perform 30 repetitions.

b) Arch Drop In Standing Position

arch drop whilst standing


  • Stand on one foot.
  • Hold onto a stationary object for balance.
  • Activate the muscles of the arch.
  • Shift your weight on the inner side of your foot.
  • Allow your arch to drop as much as possible.
  • Avoid allowing the knee to collapse inwards.
  • Perform 30 repetitions.

c) Arch Drop With Pivot

exercises for high arched feet


  • Stand up.
  • Activate the muscles of the arch.
  • Try to keep as much of your body weight on this foot.
  • Step to the side with your other leg.
  • Allow the arch to drop as you step with the other foot.
  • Perform 30 repetitions.

d) Forward Plunge

high arched feet exercises


  • Assume the lunge position.
    • (The target foot will be the one at the front.)
  • Activate the muscles of the arch.
  • Shift as much of your body weight onto the front leg.
  • Allow the arch to drop.
  • Lunge forwards.
    • Make sure to keep your knee facing forwards.
  • Aim to feel the foot spread out on the floor.
  • Perform 30 repetitions.

e) Toe Tap

strengthening exercise for high arches


  • Stand up right and hold onto a stationary object for support.
  • For the leg that is on the ground, keep the knee in line with your toes throughout this exercise.
  • (The target foot will be the one that stays on the ground.)
  • Activate your arch muscles.
  • Allow your arch to drop into the neutral position.
  • Using your other foot, Reach and tap your toe as far forwards as possible.
  • Aim to feel the foot spread out on the floor.
  • Return to the starting position.
  • Perform 30 repetitions.
  • Progression:
    • Use less arm support.
    • Reach your foot further.
    • Perform the exercise slower.

5. Function

The aim of the following exercises is to challenge the foot to remain in a more neutral foot position …and not default back into the high arches.

a) Heel Raise Without Ankle Flare

heel raise without ankle flare


  • Stand on the edge of a step.
  • Raise your heels.
  • Make sure to keep your weight on top of the big toe throughout this movement.
  • Do not allow your ankles to flare out to the side at the top of the movement.
  • Perform 30 repetitions.

b) Single Leg Balance

single leg balance


  • Stand on one leg.
    • (You may hold onto something for balance but try not to rely on it.)
  • Without letting the knee collapse inwards, try to flatten your arch on the floor.
  • Aim to balance for 30 seconds.

c) Stepping With Foot Spread

step down


  • Stand up right.
  • Without letting the knee collapse inwards, allow your arch to flatten towards the floor
  • Take a step forwards with your other leg.
  • Feel the foot spreading on the step as you do this.
  • Perform 30 repetitions.

6. Shoe Wear

Aim to get shoes with “just enough” support in the arch. (Excessive arch support may increase the high arches even more!)

Additionally – As a foot with a high arch will likely have a decreased ability to absorb forces, a shoe with increased cushion may relieve excess pressure on the heel and ball of the foot.

7. Surgery For High Arches

If you have persisted with the suggested exercises for at least 6 months and still experience issues directly related to having high arches, you may benefit from a review with a Foot Surgeon.

(Keep in mind – Surgical intervention should be the absolute last resort! In a vast majority of cases, it is of my opinion that an invasive procedure such as surgery should be avoided.)

Surgery may involve:

  • Heel Osteotomy
  • Tendon Transfer
  • Releases of tight structures
  • Joint Fusion

Recovery from these types of surgeries generally take up to 12 months of rehabilitation.


  • High arches are characterized by the prominent arch in the foot.
  • The presence of having arched feet does not necessarily mean that there will be immediate issues associated with it.
  • However – As the foot tends to be stuck in this position, high arches may lead to sub-optimal lower limb function.
  • The arch can be effectively addressed by performing the suggested exercises on this blog post.
  • As the foot tends to be quite tight, you may need to focus more time on the Release, Stretches and Joint Mobilization before starting the Control exercises.

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me:

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3. Start doing the exercises!

Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercises. For more information: Medical disclaimer.

About Mark Wong

Mark created the Posture Direct blog in 2015. He has been a Physiotherapist for over 14 years and has a strong interest in helping people fix their Posture.

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39 thoughts on “How To Fix High Arches In Feet”

  1. Hello Mark,

    Thank you so much for this information. I have hypermobility and high longitudal and collapsed transverse arches and now Morton’s neuroma. I am trying everything to avoid having an operation and your exercises will really help.


  2. Hello, thanks for the tips. I have autoimmune condition and I now have developed high arches due to immobility. My plantar fascia seems to be very stiff. How long people usually exercise to see an improvement?

    • Hi Janne,

      The time to see visible improvement tends to vary from person to person.

      Generally speaking – You should see at least some improvements after 6 weeks.


  3. Hi Mark,

    Delimma: High arch, but pronation? What should I do?

    Thanks a lot for your tons of detailed exercises to address my scoliosis and related issues.

    Due to my scoliosis, I have pronation (esp. my right foot) (instead of supination) even though I have a high arch.

    I have been doing your exercise to fix my twisted and hike/drop hips. However, how about my feet?

    If I train my high arch feet to drop, which is good for the feet but induces more pronation. If I train my high arch feet further up, which helps with my pronation, but my feet will go further up.

    Your advice, please. Many thanks.

    • Hey Mike,

      Sounds like you have a high arch with hind foot pronation. This is actually pretty common!

      1. Assuming that your arch is not structurally fixed, what you’ll likely benefit from releasing the muscle underneath your foot. These muscles tend to fixate the midfoot in the arched position. You can achieve this by rolling your foot over a massage ball on the floor.

      The other thing you’ll need to focus on is to not dig your toes into the ground as you are walking. This may encourage over-activity of these muscles.

      2. You can focus on the exercises that encourage the dropping of the arches. (Step 4 b), c) and d). Really focus on getting the movement to come from the MIDFOOT. Only move as much as the arch will let you otherwise the hindfoot will compensate into pronation.

      3. Which was is your pelvis rotating towards?

      Let me know if you have any questions.


      • Hi Mark,

        Thanks for your quick reply.

        You’re a genius! I never thought of having HIND foot pronation, but you nailed it. I think it’s exactly my problem.

        1. I’ll roll my foot over the massage ball, but I’m unsure if I totally understand what you mean by “not dig my toes into the ground”.

        2. I’ll do step 4b,c,d.

        3. My pelvis rotating towards left.

        Both my feet having high arch and (Hind foot) (over) pronation.

        Due to my scoliosis, my pelvis rotate to left and make my right knee to rotate inward. Hence my right hind foot pronate, and my right fore foot over pronate.

        However, besides my right foot, why my left foot also having (Hind foot) (over) pronation? It’s not as serious as the right foot, though. I do NOT think my left pelvis/hip drives my left knee inwards.

        Many thanks again.

      • Hey Mike,

        1. When walking – your big toe should more so push into the floor during “toe off”. This is where the foot (and big toe) pushes into the ground to propel your body forwards during walking. Your big toe should be in a position of extension (bent backwards).

        Many people with high arch in mid foot tend to grip the floor with their toes and/or prematurely push into the ground during walking.

        2. Perfect

        3. Left pelvis rotation can lead to the right foot over pronating. You might need to consider addressing your pelvis rotation as well. This may explain why one foot has over pronation where as the other doesn’t. (This is largely due to an asymmetrical load on the legs.)


  4. Hi!
    I wear insoles since I was a 15.. im almost 30… I was told I had flat arches… then they swithct to a very hard insole and now my arch is slightly high which has caused me plantar fascitiis, metatarsalgia, heel spur… and pain on my knees :)

    weent to podiatris… made an gel insole, it was very painful to wear because it made my steps soo irregular, and it was caused me pain on my back

    i cant stand the pain on my knees… what would you recommend?
    An orthopedic doc told me that “you¿ll walk without them” the insoles… but whenever I try to walk withouth insoles Im terrified.. I feel im about to fall.
    What worries me the most is the pain on my knees… the podiatrist said that I have scoliosis… and that back is causing pain on my knees… we havent make and xray to be sure I trully have scoiliosis… but I do feel pain on the back has well :)

    I dont think I have scoliosis… but I do think I hurt my back when I was moving on my bed, and also that gel insoles that was atrocious caused the pain on my back.

    I wanna cry !! we have tried various insoles and it doesnt work(they werent properly made) I dont know what else to do. Im afraid I migth need insoles forever… Oh by the way… I live in a place with hills at a mountain haha I have a hard time walking stairs and hills/slopes.
    Im depressed I dont know what else to do.

    what would you recommed? Do you think is posible to walk without insoles with therapy?

    • Hi Chris,

      If you have been using insoles for a long period of time, your body has likely become reliant on them.

      If you want to stop using the insoles, I would suggest weaning off very gradually otherwise it can cause the body to react negatively. In addition to this – you’ll likely benefit from strengthening your feet.

      In regards to your knee, you’ll likely need to strengthen it with some exercises.


  5. Hi Mark many thanks for the above, do you recommend an orthotic insole to support the arch day to day and during sport for example when running. I have high arches, my footwear always wears on the outside and I have been given orthotics which appear to prevent pronation, they push me further outwards ! Have you ever recommonded supportive orthotics or should I try to get more flexiblity, mobility and control naturally without them.

    Many thanks,

    • Hey Tom,

      In most circumstances, try to avoid using orthotics.

      The reason behind is that it is not addressing the root issue. Before considering any orthotics, try to get your foot more flexible and strong with the suggested exercises.

      If you’ve persisted with the exercises and are still not seeing any results, you may need to talk to a podiatrist who will specifically make an orthotic for your high arch.


  6. Hi,

    I have high arches and suffer from compartment syndrome in tibialis anterior when running or walking fast in both legs. Do you have any recommendations ?

    • Hi Tyrone,

      1. Do you happen to have limited ankle dorsiflexion? (See post: Ankle Dorsiflexion).

      Limitations in this ankle movement tend to over use the muscles at the front of your shin (including the tibialis anterior). This could be contributing to the anterior compartment syndrome.

      2. Another thing to check is weakness in the tibialis anterior muscle. If they are weak, consider performing this exercise: Stand with your back facing a wall. Have your feet about 2-3 feet away from the wall. Lean your back on the wall. Lift your forefoot of the floor (keep your toes relaxed).

      3. If both Tibialis anterior muscles are specifically weak, make sure that you do not have a L4 nerve compression in the lower back. Compression of the nerve can lead to lower limb weakness.

      4. Minimize up hill running for now.


  7. Hi Mark! I am a teacher and am on my feet most of the day. I have high arches, high instep, wide width, and walk on the outsides of my feet. I struggle to find shoes that support my foot and actually fit without causing me pain in either of the places mentioned. Can doing foot exercises help me with finding shoes that are comfortable because I can change how my foot functions?

    • Hi Beth,

      This really comes down to whether or not your foot posture is structural in nature. This implies that it can not be changed.

      However – that being said, I find that for most people, you can still improve how your foot interacts with the floor by performing exercises. To what extent? That is very difficult to answer.

      I suggest trying the recommended exercises on this blog post consistently and see how your body adapts over time.

      All the best!


  8. Hi, after achilles tendon surgical repair I’ve had high arch on that foot. For 4 and a half months already. I tried to go through these exercises several times in total so far. No help. The area around my achilles tendon is swollen as is the back of the heel. Would you think my problem is structural or should i keep trying your high arches program and if so, once a day for how many days or how?

    • Hi Tepa,

      If you developed high arches only after your surgery, it is not likely that this is a structural issue.

      The most common issue after achilles tendon repair is lacking ankle dorsiflexion. This generally means you would have to walk more so on the forefoot region.

      You probably were also in a cast for weeks with your foot in a pointed position.

      What I would suggest is to work on your ankle mobility. See this post: Ankle Dorsiflexion. (You’ll probably need to work on the achilles tendon the most)


      • Thank you for the reply. Great site.
        The repaired foot’s ankle is almost as flexible as the other foot and I can walk without a limp. Lacking just a bit in dorsi-flexion. and this condition/side-effect of a high arch for the achilles tendon repair seems to be almost unheard of.

        I guess I’d just like your opinion on what the frequency should be for this article’s arch exercises (I would suggest you to add such info to the article itself), or whether I should only focus on achieving maximal dorsiflexion and more strength in the calf and retry these after.

      • Hi Tepa,

        You can perform these exercises daily (and perhaps even 2/day). More the merrier!

        If there has been slow/minimal progress, consider increasing the intensity/frequency until you start to see gradual improvement. Over time – you will notice which exercises give you the most benefit. These are the ones you will need to focus on the most.

        If you have achieved near to full ankle dorsiflexion without compensation, you won’t need to focus on ankle mobility as much. You can combine strengthening along side these exercises.


    • Hey Christy,

      A high arch is a pronounced curve in the inner side of the foot.

      A structural high arch is a pronounced curved as determined by the position/shape of your bone/joints (ie. the structure of the foot). This can not be changed significantly.

      A functional high arch is a pronounced curved that is influenced by tight muscles. This can be changed.


  9. Im sorry for spamming again, you can delete the posts but i just want to share this information with you because i know you understand how the body works as a whole

  10. Im really sorry for spamming and posting links, but now i can see you dont control your thighs very well and youre putting stress on the outside of your hip. Also youre missing cranialcervical extension, your head is stuck in flexion so its also restricting your upper back. This is why your daughter was able to get in that flexible position in your recent instagram post too!

  11. Does this issue shut off the lateral rotators completely? I always wobbled on the side of my feet growing up (along with ankle sprains). And i had a rotated hip that would never go away. Im 21 now but ive been training ever since i was 17, for example when i would back squat heavy weight i had 0 control on the way down of the squat (free fall down) and i could never feel the right muscles work on a deadlift. I did this yesterday and i can finally feel my entire hip structure, it feels like a box between your knees and ribs LOL, but so much more movement has opened up and my neck and shoulders also feel famtastic. Also do you have any tips on deadlifting with a high arch issue?

    • Hi Luis,

      Having high arches does not necessarily mean that your lateral rotators will shut off. The foot position, however, does and will influence what is happening at the hip (and vice versa as well).

      When dead lifting, it is important that your foot can fan out/spread on the floor (without rolling out/in) to help stabilize the lower limb when carrying heavy weight. If your weight is not centered over your feet, it will likely affect the entire dead lift. The exercises recommended in this blog post will help with that.

      I would also recommend performing single leg hinges in conjunction to controlling the foot to help with the dead lift.


  12. Hi Mark, I have got the following issue: I had a functional leg length discrepancy which I also compensated with my arches. Left one is normal now, but right one is still hyperarched and the foot is more plantarflexed and inverted. The problem is, that I don’t get enough eversion in my ankle to get the foot straight and plantigrade on the ground. If I try this, even when sitting, I automatically do some internal rotational movement at my hip and also creating some adduction. How can I fix that?
    Thank you!

    • Hi Stephanie,

      Sounds like your foot is quite rigid/stiff which may be as a result of compensation to your functional leg length discrepancy.

      If this is the case – you might need to persist with the exercises mentioned in this blog post that aim to mobilize the foot joints (especially since you are missing normal amount of hindfoot eversion).

      Once you reclaim your foot movement, the hip/knee will not likely need to compensate for the foot position any more.


  13. Im 62 and I have high arches. I seem to end up with my weight on my toes quite a bit. I’ve been suffering for years with metatarsalgia and perhaps mortons neuroma. How can I consistently keep weight off my toes and perhaps get some relief.

    • Hi David,

      Ideally – if you can, allowing your forefoot to fan out on the floor as you place your weight through it should help distribute your body weight more evenly throughout the foot (.. and not just on the toes). This can be achieved with the suggested exercises on this blog post… assuming that your foot does not have structurally high arches.

      If you do have structural high arches, your next best bet is to invest in shoe wear (or gel inserts) that have extra padding on ball of the foot. Improving ankle dorsiflexion may help as well.

      Other things you might want to consider (if applicable to you) is to reduce body weight and reduce/modify high impact exercises.


  14. The post I’ve been waiting for.

    You see, I think I got high arches in both feet but especially in my right foot. My feet also curl inwards somewhat. (again especially my right foot).

    It’s caused a disbalance in my whole body that I can improve temporarily, but because of the different feet it always reverts back to that.

    My right hip is rotated inwards and my left hip outward, and in my torso, it’s actually the opposite. I’ve also got right knee problems.

    This has been bothering me for the last 20 years (I’m 40 now), and I have always thought that it was my feet that’s causing it.

    My question is since my right foot has a higher arch, should I do these exercises on my right foot only to balance the feet out, or should I do them on both sides?

    • Hey John,

      If you have a definite high arch in both feet, you’ll likely need to do the exercise on both. If your right side is more prominent, you might need to focus on that side a little bit more.

      I would also encourage you to have a quick read of this blog post too: Rotated Pelvis. This position of the pelvis can affect the arches in your feet (especially if they are not equal)


  15. Hi Mark. Thanks for all the great information. I have really high arches. My feet don’t hurt that much, but my legs do. They feel really restless at the end of the day. Do you think these exercises are beneficial for me?

    And how many times a week should one do these exercises?

    • Hi Menno,

      Yes – these exercises should help with your high arches. (as long as it is not structural)

      Start off with 2-3/week. If able – try to work up to doing them 5/week. (but really depends on how your body responds.)


  16. Hi Mark! First of all, thanks for the above information! My question is I have prominent knee valgus along with pes cavus. Usually pes planus occurs with knee valgus legs. Wouldn’t dropping my arches result in more internal rotation of knee?

    • Hey Tanya,

      Good question.

      If you have knee valgus with high arches, This would make think that you may have tibial external rotation (or perhaps bowing of the legs?) If this is the case – there might be a limitation of how much you can correct the foot position this without a negative effect on the knee position.

      Another possibility is that you can focus on dropping the mid foot without losing the neutral position of the hindfoot.



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