Do you enjoy running? Do you love the exhilarating rush and stress relief you get from running? Stop lying, of course you don’t because you are too busy stressing over the pain you get in your arch every time you go for a run. You are filled with questions such as how do I ease this pain? Is running dangerous for my high arch? Are there any running shoes that are best for high arches? You are not the only one looking for answers to these questions because 20% of the US population is suffering from high arch feet, which is less common than flat feet. But lucky for you, we are here to answer any questions or concerns that you have in mind and give you the best advice on buying running shoes for your high arches.
High Arch Feet: Overpronation or underpronation?
If you see just your heel, the ball of your foot, and a thin line on the edge of your foot, then you have a high arch.
The medical term for this condition is called Pes Cavus.
In high arch feet, the footprint is curved or very narrow. In this case, the ball and the heel are not evenly connected. This is making the feet usually more rigid than other feet type.
But if you have a very rigid foot type your foot is been described to you as a supinated foot type. If somebody tells you that you don’t pronate, that’s sort of a misnomer in a sense because everybody pronates. But if you’re overpronated or your foot’s rigid when you hit the ground while you’re running, forces are translated at a higher peak, forces are all of a sudden translated through your foot and that can lead to running injuries such as:
- light stress fractures,
- shin splints
- Plantar fasciitis
What is Shin Splints?
Shin splints is an umbrella term encompassing many conditions. The most common are:
Medial tibial stress syndrome is an overuse injury. where the posterior tibial muscle becomes inflamed from repetitive stress on the bone lining muscle.
Tendon compartment syndrome occurs when a leg muscle section becomes swollen, compressing the blood vessels and nerves within the area.
Stress fractures are overuse injuries that occur when the bone develops tiny cracks as a result of repetitive overload or trauma.
The pain from shin splints can be aching sharp or tingling and can radiate into the ankle and the foot. If left untreated, shin splints can become persistent and hinder even basic activities such as walking or climbing stairs. Recognizing and treating the symptoms in its early stage will allow faster recovery and return to sports and daily activities.
What is Plantar Fasciitis?
Plantar fasciitis is a pain in the foot that is caused by a problem with your plantar fascia, the band of tissue that connects the heel and ball of your foot. It’s sometimes called plantar fasciosis. Plantar fasciitis can be caused by strain, tearing, or wearing out of the tough band of tissue in your feet that is called plantar fascia.
Strains or tears of the fascia are likely to happen if you do one of the following:
- wear high heels
- are a runner or dancer,
- spend long hours of your day on your feet on very hard surfaces,
- have tight calf muscles,
- or have flat feet or very high arches.
If you have any of these symptoms from plantar fasciitis or shin splints please visit a doctor first, consult and treat the conditions properly before trying out any of our advice.
Running shoes guide: Choosing the best running shoes for you
If you have high arches and you are dealing with heel pain or ball-of-foot pain while running, then you might not be wearing the right type of running shoes. Choosing the right type of running shoes can help protect you from the forces of running.
At a first glance, it may seem that the number of running shoes available for high arch feet is scarce. But don’t be discouraged like I said before about 20% of the population has high arches, so you’re not alone. Luckily, a large number of options exist for running shoes for high arches. Having a large number of options is a good thing, but it can make the decision-making process somewhat difficult.
Most running shoes are light and comfortable and include a cushioning material inside the shoe that absorbs impact, tread wear that supports a specific function, and a flexible sole to support the feet arch. In most cases, the sole is made of carbon rubber. Most manufacturers have custom made running shoes for different purposes and according to various foot arch types.
So when you hear the term cushioning type running shoes or neutral running shoes, those types of shoes are specifically made so that they don’t have so much structural integrity or stability built-in but they have a lot of cushioning and that’s what you need when you have high arches.
So, in summary, when looking to buy the best running shoes for high arches, be sure the shoes you are interested in buying have the following features:
- Provide elevated shock absorption and arch side support.
- Reduce the excessive outward roll of the feet.
- Support medium to high arch feet.
- Must have a softer mid-sole (Evie or ethyl vinyl material) that will cushion and protect you when you run
- Must provide plenty of flexibility.
- The shoe last (shape of the shoe) must be a curved last. (This specific curved shape promotes inward motion)
Thank you for reading my article this far, I hope I was able to answer some of your questions and give you some useful tips.