This blog post covers exercises and stretches to fix high arches in the feet.

What are high arches?

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 associated with: Over-supination, Pes Cavus, Rigid foot, Hollow foot) 

It is the exact opposite of having flat feet.

In This Blog Post:

• Is It Bad?
• Causes
• Test For High Arches
• Exercises For High Arches
• Shoe Wear
• Surgery

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 potentially a decreased ability to absorb and distribute forces throughout the foot.

It also tends to shift weight distribution towards the outside of the foot.

Problems With Overly Arched Feet May Include:

Causes

Tight Muscles

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

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

Tight Joints

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.)

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 may be addressed with Reconstructive Surgery.)

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

Neurological Condition

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

Test

How do you know if you have high arch feet?

Here are some simple ways to determine this:

Take A Photo

Instructions:

• 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.

Foot Print

Instructions:

• 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.

Achilles Tendon Position

Instructions:

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

X-ray Scan

Instructions:

• Request a foot X-ray from your doctor.

---

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.

Muscles In The Arch

Instructions:

• 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.

Tibialis Anterior

Instructions:

• 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.

Tibialis Posterior

Instructions:

• 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

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

Plantarfascia (Gentle Stretch)

Instructions:

• 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.

Plantarfascia (Firm Stretch)

Instructions:

• 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.

Achilles Heel Stretch

Instructions:

• 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.

Tibialis Anterior (Gentle Stretch)

Instructions:

• 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.

Tibialis Anterior (Firm)

Instructions:

• 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.)

Calf Stretch

Instructions:

• 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.

Midfoot Region

(This exercise targets the Tarsometatarsal Joint.)

Instructions:

• 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.

Midfoot #2

(This targets the Naviculocuneiform/Talonavicular joint.)

Instructions:

• 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.

For a full guide on how to release the midfoot region:

See Post: Midfoot Stiffness

Hindfoot

(This exercise targets the Subtalar joint.)

Instructions:

• 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.

Traction

Instructions:

(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 to learn how to control the foot as the arch drops.

(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.)

Engage The Foot 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 drops into a more neutral position.

Instructions:

• Stand with your feet facing forwards and shoulder width apart.
• Whilst keeping your toes completely 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.
• 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.

Activate Peroneal Muscles

Instructions:

• 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.

Arch Drop In Standing Position

Instructions:

• Stand on one foot.
• Hold onto a stationary object for balance.
• Activate the muscles of the arch.
• Keep the toes relaxed.
• 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.

Arch Drop With Pivot

Instructions:

• Stand up.
• Activate the muscles of the arch.
• Keep the toes relaxed.
• 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.

Forward Lunge

Instructions:

• Assume the lunge position.
  • (The target foot will be the one at the front.)
• Activate the muscles of the arch.
• Keep the toes relaxed.
• 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.

Toe Tap

Instructions:

• 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.

Heel Raise Without Ankle Flare

Instructions:

• 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.

Single Leg Balance

Instructions:

• 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.

Stepping With Foot Spread

Instructions:

• 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! For the vast majority of people, it is of my opinion that an invasive procedure such as surgery should be avoided.)

Surgery may involve:

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.

---

---

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 exercise and/or implementing any recommendation. For more information: Medical Disclaimer.