Why High Arches Can Lead to High Instep Foot
Feet with high arches mean that less of the surface of the foot is connected to the ground, and the parts that do make weight-bearing contact have more stress on the heel and the ball of the foot. As you might guess, this can create painful conditions.
But what about the top of the foot?
The other side of the foot of someone who has high arches often develops a corresponding high instep, meaning there is a more pronounced ridge on the top of the foot. While this isn’t always the case, and high insteps can occur separately, it generally means that whatever the cause, the top of the foot will have more volume, taking up more space in your shoe.
What Causes High Instep Foot?
Because they are anatomically related to each other, many of the same root causes of high arches may also produce high instep foot.
The shape of your feet is determined, for the most part, by your genes. High instep foot can be inherited. In other cases, neurological conditions, such as muscular dystrophy, Charcot-Marie-Tooth disease, polio, spina bifida, and cerebral palsy, can create high arches that lead to high instep feet.
Muscular imbalances such as clubfoot or injuries like broken bones or spinal cord damage can also cause high arch and high instep foot conditions, including toe deformities like claw toes or hammertoes.
On a practical side, people suffering from high instep foot generally have difficulty finding comfortable shoes that fit correctly because the top of the foot may be too high for standard shoe sizes. Specially designed shoes should have extra volume and depth to accommodate high instep foot abnormalities.
What Are the Treatment Options for High Instep Foot?
Treatment often focuses on managing pain and improving stability through various options.
Insoles and Orthotics: Shoe inserts provide cushioning and arch support that evenly redistributes weight across the foot, reducing stress and strain on the ball and the heel, resulting in less pain throughout the foot. You can buy insoles over the counter, or a podiatrist can prescribe custom-fitting orthotics for you.
Shoes: Footwear with supportive insoles and a wider toe box create more room and less pressure on high insteps and arches. Shoes with a lot of additional arch support are not a good solution because they can push a high instep even higher. Shoes and custom orthotics work best when they are thoughtfully paired together.
Physical Therapy: This can take many forms, from stretching exercises that reduce tightness in the arches and exercises that strengthen foot and ankle muscles to using night splits, ankle braces, and icing to reduce pain and inflammation. Over-the-counter medications can also provide additional relief.
Surgery: When other forms of treatment don’t work, and if the pain and inflammation are chronic, surgery may be warranted. Depending on the root cause, surgical options may include joint fusion, reshaping bones (osteotomy), or lengthening tendons to increase flexibility and range of movement associated with high arches. Modifying high arches can be the key to lessening the impacts of high instep feet.
Without proper care, a high instep foot can lead to additional chronic foot and joint pain and nerve damage. However, with attentive treatment, many people manage this condition and lead healthy, normal lives.
Choosing the Right Superfeet Insoles Based on Arch Height
An effective way to lessen the pain of high arches and high instep foot is to use the proper orthotics. Comfort is the key, but choosing the right insoles also depends on the type of footwear you’ll be wearing them in.
For example, an athlete with high arches may wear Run Support Low Arch insoles in specific slim-fitting footwear because having a Superfeet shape that fits the best is better than not having that support in every step.
Superfeet insoles at any arch height usually fit well in most shoes with removable liners. If you are new to wearing Superfeet or are unsure which arch height will be most comfortable, try a medium arch insole like Run Cushion Medium Arch or All-Purpose Support Medium Arch. You can always try a pair designed for all arch heights (and made with memory foam cushioning) like Casual Support insoles.
No matter your arch height, cushioning preference, or type of footwear, Superfeet insoles can provide that missing support that perfectly fits between the contoured shape of your feet and the flat surface inside your shoes.