Understanding how the arch of the foot works is essential for preventing pain and choosing the right insoles or orthotic inserts. The foot is made up of many small bones, muscles, tendons, and ligaments – and since every foot is unique, discomfort can vary from person to person. Here we explain the key factors that affect the arch, why problems may occur, and how to find the right support for your specific needs.

Different Types of Foot Arches – High, Neutral, or Low

The arch is located in the middle of the foot, between the heel and the forefoot. Its shape varies between individuals and is often inherited. The main functions of the arch are to:

• Provide shock absorption and stability

• Contribute to better balance

• Reduce strain on muscles and joints throughout the body

The foot actually has three arches: a higher one on the inside, a lower one on the outside, and one that runs across from the big toe to the little toe. When we talk specifically about “the arch,” we usually mean the first two. You can get an idea of your own arch height with a simple footprint test:

• Low arch (flatfoot) – footprint shows almost no curve

• High arch – footprint shows mostly heel and forefoot

• Neutral arch – falls somewhere in between

For a more precise analysis, visit a specialist or a store with a foot scanner.

Foot Alignment – Pronation and Supination

It is normal for the foot to tilt slightly inward or outward as part of its natural movement. However, when this tilt becomes permanent, we refer to it as:

• Pronation – foot tilts inward

• Supination – foot tilts outward

Common symptoms of excessive pronation or supination include:

• Pain in the foot, ankle, or heel

• Issues with knees, hips, or lower back

• Plantar fasciitis or heel spurs

• Recurring ankle sprains

The Plantar Fascia – The Foot’s Most Important Shock Absorber

The plantar fascia runs from the heel to the toes and works like a rubber band to help absorb load and impact. Its function is directly affected by both arch height and foot alignment:

• High arch → often linked to supination (outward tilt) → can overload the plantar fascia

• Low arch → often linked to pronation (inward tilt) → can overload the plantar fascia

To reduce the risk of heel spurs, plantar fasciitis, and other painful conditions, pressure needs to be evenly distributed and support increased.

Insoles and Inserts for Arch Support

Proper footwear is a good start, but often insoles or orthotic inserts are needed to provide the arch with optimal support. By stabilizing the heel, arch, and forefoot, the load can be distributed more evenly, reducing strain on the plantar fascia.

• For mild discomfort, Ortho Movement insoles offer excellent support and stability.

• For more severe issues, customized orthotic inserts may be necessary.

Ortho Movement insoles are designed to fit most foot types and provide the right level of support regardless of your foot’s alignment or arch height. For everyday comfort and extra cushioning, the OM Gel Insole is ideal, while the OM Upgrade Insoles (combined with the OM Gel Arch Pad for additional high arch support) are perfect for an active lifestyle and sports performance.