It might be sandal season, but sometimes, the popular summer style can leave your feet feeling sore. If you feel foot or back pain every time you take off a pair of slides for flip-flops, it's possible that you may have high arches.
What does that mean and how do you prevent soreness? We spoke with board-certified podiatrist Dr. David Laurino to find out.
First of all, it's totally normal for feet to have high arches. But what does it mean?
"When someone has high arches, the medical term is cavus foot, that curve is more pronounced than average," explains Dr. Laurino. "The middle of the foot sits higher off the ground, so less of the foot actually touches down when you stand."
The consequence? "Instead of your weight spreading evenly across the whole foot, it concentrates on two areas, the heel and the ball of the foot."
Over time, this uneven weight distribution can lead to plantar fasciitis, metatarsalgia, ankle instability, claw toes or hammertoes, and even joint pain and lower back fatigue.
While only a podiatrist can truly diagnose you with high arches, Dr. Laurino suggests trying these methods at home:
The wet test: Wet the bottom of your foot and step onto a dry piece of cardboard, a paper bag, or smooth concrete. Look at the footprint. A neutral foot leaves a print with a moderate curve along the inside. A high-arched foot leaves a dramatic print, a heel, a ball of the foot, and only a thin strip (or nothing at all) connecting them.
The shoe-wear check: Flip over your most-worn shoes. High-arched feet often wear down the outer edge of the sole, especially at the heel and the outside of the forefoot.
The pressure check: After a long day on your feet, notice where you're sore. High-arch discomfort tends to concentrate in the heel and the ball of the foot, the two places doing all the work.
The finger test: Stand normally and have someone try to slide a finger under your arch. If a finger (or two) slips under easily with room to spare, your arch is on the high side.
What are the best sandals for people with high arches?
If you have high arches, not just any sandal will do. A traditional flat sandal will only contribute to pain and soreness, especially if you're walking a lot. According to Dr. Laurino, the sandal you choose should have a combination of the following features:
A contoured footbed that touches your arch. Stand in the sandal. You should feel gentle, even contact under your midfoot, not a gap, and not a painful ridge.
A deep heel cup. It centers your heel's natural fat pad under the bone and keeps the foot from sliding, taking pressure off one of your two overloaded contact points.
Real cushioning, especially under the ball of the foot. High arches transfer extra load to the forefoot, so a firm-but-forgiving midsole matters. If the sole squashes flat under your thumb, it will bottom out on you by mid-afternoon.
The fold test. Try to fold the sandal in half. It should bend only at the ball of the foot. If it folds in the middle like a wallet, it can't support any arch, least of all a high one.
Secure, adjustable straps in more than one place. Across the toes or forefoot, over the midfoot, and ideally around the heel or ankle. High-arched feet are already prone to ankle rolls; a sandal that shifts underfoot makes that worse.
A roomy toe box, since high-arched feet are prone to claw toes, give your toes space to lie flat and splay.
A removable footbed if you use orthotics, so your custom support can come along for the summer.
Adjustability over "one-shape-fits-all." High arches vary enormously in height and position. Straps you can fine-tune cover the difference between a sandal that's almost right and one that's actually right.
Ultimately, Dr. Laurino says, "The best sandal for a high arch isn't the trendiest one, the priciest one, or the softest one. It's the one whose footbed rises to meet your arch, cups your heel, cushions the ball of your foot, and holds on securely while you move."
"The classic for a reason. The contoured cork-latex footbed has a genuinely raised arch and a deep heel cup, and two adjustable straps let you dial in the fit. The footbed also molds to your foot over time."
"A sport sandal with over-toe, midfoot, and ankle straps, so your foot isn't clenching to stay aboard, and Teva increased the built-in arch support in the newest version with additional EVA foam. A great pick if your summer involves trails, water, or serious mileage."
"If you wear custom orthotics, common for pronounced high arches, look for sandals designed to accept them. The Abeo Solstice even offers a metatarsal-support insole option built specifically for high arches."
"For readers who want something dressier: a cork-and-latex footbed that molds to the foot, real arch contour, and straps at the toes, midfoot, and ankle, with a modest wedge. Proof that supportive doesn't have to mean sporty."
"High arches crave shock absorption, and these recovery styles deliver maximum cushioning with a contoured arch. Ideal for after workouts or lower-mileage days, though for long walks I'd still steer you toward a strapped option above."
A sandal with a removable footbed, like this podiatrist-approved option, can be a great option for those with high arches since you can pop in the custom footbed of your choice.
"For cushioning and recovery-style comfort OOFOS or Kuru recovery slides absorb impact well and have a contoured arch-supportive footbed. They're great for after a workout or an all-day-on-your-feet day."
"Vionic builds its footbeds around orthotic-style geometry and a raised medial arch and deep heel cup," says Dr. Laurino. "The Walk Max Wanderer adds a lighter, cushioned midsole with three adjustable straps for longer walks."
"For patients with plantar fasciitis the Vionic Tide II is often recommended. It has a deep heel cup, built-in medial arch support and an APMA Seal of Acceptance."
"Chacos are famous among podiatrists for having one of the most pronounced built-in arches of any sandal and many flat-footed patients find them too aggressive, which is exactly why high-arched feet often love them. The wraparound adjustable straps lock the foot in place for real walking and uneven terrain."
Podiatrists agree: The flip-flop trend might be wrecking your feet. These picks won't.
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