Understanding the High Arched Foot

Based on the StepStrong Foot Quiz it was determined that you have a high arched foot.   

With our feet as the foundation to our body alignment and function, having a high arch means that there is a component of stiffness or structural rigidity in your foot.  This rigidity is often related to structural changes in the joints and bony alignment of our foot joints.  

Sometimes people with high arches may say that they experience pain in their arches, heels or even the ball of the foot.  All of this stress to the foot is associated to the lack of range of motion and tissue stiffness.

Before you start to panic about your foot type, do not worry!

We have some great tips to help you offset for these structural changes that are present in your foot and to bring some mobility to the foot and ankle.

Tip #1 – Sensory stimulation builds foot awareness

To have strong feet needs to start with foot awareness.  Do you feel your feet?   Are you aware of your pressure distribution?   

Integrating at least 30 minutes of daily barefoot stimulation is a great way to improve foot awareness and foot strength.  

Kick it up a notch by walking on different surfaces such as outdoors, pebble baths or even textured mats.

 

Tip #2 – Daily foot release can provide great relief

Releasing the feet for at least 5 minutes is a great way to release tension and stress from the small muscles of the feet.  Standing on a golf ball or lacrosse ball can bring a massage to the muscles.  

Don’t stop there though.  Incorporate a simple foot release at the start of the day or before you workout. 

 

Tip #3 – Ankle mobility is key to foot function 

Ankle mobility is how energy is transferred through our body when we walk, squat and jump.  Being able to flex and extend our ankle is a requirement of functional movement.  

Incorporate daily foam rolling or massage to the calves, followed by a simple calf stretch such as down dog or dropping the heel off a step.  

 

Tip #4 – Toe spacers are a great way to stretch the plantar fascia

Toe spacers aren’t just for painting your toe nails, they are also a great way to stretch the small muscles around the toes and into the plantar fascia.

Wear toe spacers when in your shoes, working out or at the end of the day.   Start with just 30 minutes and gradually increase your time in the spacers.