What Are the Differences Between Flat Feet and a High Arch?

Our feet are the foundation for everything we do — walking, running, standing, and balancing. Yet many of us don’t realise just how much our arch shape influences the way our body moves. Two of the most common foot types are flat feet and high arches, and while they may seem simple structural differences, each comes with its own set of characteristics, mechanics, and potential issues.

Understanding these differences can make a world of difference to comfort, performance, and long-term foot health. Let’s break it down in a way that’s clear, relatable, and backed by what modern podiatry and foot-function research tells us.

What Are Flat Feet?

Flat feet (or pes planus) occur when the inner arch of the foot sits lower than usual or collapses when weight is placed on it. In simple terms, more of your foot touches the ground. Some people have this naturally, while others develop it over time due to muscle weakness, ligament laxity, injury, or age-related changes.

Common Characteristics of Flat Feet

• The arch looks low or disappears when standing.

• Feet may roll inward (pronate) during walking.

• Shoes often show wear on the inside edge.

• Legs may feel fatigued or achy after long periods on your feet.

Why This Happens

The foot arch is supported by muscles, tendons, and ligaments. When these structures weaken or become strained — especially the tibialis posterior tendon — the arch can gradually lower. Genetics also play a strong role, with many children naturally outgrowing flat feet as their arches mature.

What Are High Arches?

High arches (pes cavus) are the opposite end of the spectrum. Here, the arch is very raised, creating a noticeable hollow under the foot. Instead of rolling inward, these feet often roll outward (supinate).

Common Characteristics of High Arches

• A deep arch gap when standing.

• Pressure concentrated on the heel and ball of the foot.

• Harder, tighter foot muscles.

• Higher risk of stress-type injuries.

Why This Happens

High arches may be inherited, but they can also be associated with neurological or muscular conditions if the arch becomes increasingly rigid over time. Rigid arches reduce the foot’s natural shock-absorbing ability — which is why discomfort or instability is common.

How Flat Feet and High Arches Change the Way You Move

Your arch controls the foot’s ability to absorb impact, stabilise the body, and distribute weight. Because flat feet and high arches sit at opposite ends of the spectrum, they influence movement in very different ways.

1. Shock Absorption

• Flat feet: More flexible and absorb shock well, but may over-flex, putting extra strain on muscles higher up the leg.

• High arches: More rigid, absorbing less shock and sending more impact up through the knees, hips, and lower back.

2. Muscle Function & Fatigue

Research into foot posture has shown that different arch shapes recruit different muscles during walking.

• People with flat feet tend to work harder through the muscles that stabilise the arch, leading to fatigue or overuse.

• Those with high arches may experience tension in the calves and forefoot due to the increased stiffness and pressure imbalance.

3. Weight Distribution

• Flat feet: Weight spreads across a larger surface area, which can be good — but excessive inward rolling may place stress on joints.

• High arches: Pressure is concentrated on the heel and forefoot, increasing risk of calluses, metatarsalgia, plantar fasciitis, or ankle sprains.

4. Stability

• Flat feet can feel less stable, especially on uneven surfaces, due to rolling inwards.

• High arches can feel unstable for the opposite reason — rolling outward is common, especially in sports.

Symptoms You Might Notice

Not all flat or high-arched feet cause pain. Many people live comfortably with both conditions. But if symptoms do occur, they often include:

For Flat Feet

• Arch or inner foot pain

• Shin splints

• Knee discomfort

• Fatigue with long walking or standing

For High Arches

• Heel pain

• Ball-of-foot pain

• Frequent ankle rolling

• Tight calves

These symptoms arise because the foot structure directly influences how the body compensates.

Are Flat Feet or High Arches Dangerous?

Not inherently — but they can contribute to long-term issues if left unsupported.

For example:

• Flat feet may contribute to knee alignment changes.

• High arches may lead to stress fractures due to rigid loading.

• Tight or weak supporting structures may eventually cause heel pain or tendon issues.

Identifying your foot type early helps you make better choices in footwear, insoles, activities, and preventative care.

How to Check Your Arch at Home

If you’re curious about your foot type, here are simple steps:

1. The Wet Foot Test

Wet your foot, step onto a dry surface (like a cardboard sheet), and observe the imprint:

• A full imprint → likely flat feet.

• A narrow mid-foot imprint → likely high arch.

• A moderate imprint → neutral arch.

2. Look at Your Shoes

• Worn inside edges → flatter feet or pronation.

• Worn outside edges → high arches or supination.

3. Do You Feel the Arch When You Lift Your Foot?

If your arch reappears when lifting your foot, you likely have flexible flat feet, which respond well to strengthening.

Support Options for Each Foot Type

For Flat Feet

• Supportive footwear with good arch structure

• Strength exercises for arch muscles

• Stretching tight calf muscles

• Orthotics to prevent excessive inward rolling

For High Arches

• Cushioned footwear to absorb shock

• Orthotics with deep heel cups

• Stretching routines for calves and plantar fascia

• Strength training for ankle stability

Custom insoles or podiatry care can make a dramatic difference in comfort and injury prevention.

Final Thoughts

Flat feet and high arches are simply variations of foot structure — not conditions to fear. What matters most is recognising how your arches influence the way you move so you can support them properly. With the right footwear, strengthening, and professional guidance, most people can continue living comfortably and actively no matter their arch type.

How Podhills Podiatry Helps You Find the Right Support in Sydney

At Podhills Podiatry, we offer detailed foot assessments, gait analysis, and tailored treatment plans designed to support your specific arch type — whether flat feet or high arches. Our Sydney-based team provides custom orthotics, footwear advice, and hands-on care to reduce pain, improve movement, and protect long-term foot health.

If you’re experiencing discomfort or simply want to understand your feet better, our friendly podiatrists are here to help you every step of the way.