How To Assess Your Arches Before You See the Doctor

Wondering what’s causing your foot pain? The shape of your arches could be the culprit. Your foot arches support your body weight, maintain balance, and promote smooth, efficient movement. When they’re not functioning correctly, the effects can extend beyond your feet, causing pain, instability, and discomfort in areas like your knees, hips, or lower back.

The experienced team at Washington Foot & Ankle Sports Medicine in Kirkland, Washington, can answer questions about your arches and address any foot issues you may have. Before you visit us for a professional evaluation, you can perform a few simple tests at home to assess the state of your arches. 

These self-assessments will give you a clearer picture of what’s happening with your feet and help us better understand your condition.

Why assess your arches?

Your foot arches play an essential role in maintaining your overall foot health. They act as shock absorbers, helping to distribute your body weight evenly as you walk, run, and stand. When your arches are too high, too low, or collapse over time, they can cause pain and discomfort in your feet and other body parts. 

Misalignment can lead to knee pain, shin splints, hip problems, or even lower back issues. Assessing your arches can help you understand whether they contribute to your pain or discomfort. It’s also a great way to gather helpful information when seeking treatment options. 

Here are a few simple ways to assess the state of your arches at home:

The wet test 

The wet test is one of the easiest ways to assess your arches. Based on the footprint you leave behind when your foot is wet, this test helps you determine whether your arches are high, low, or neutral. 

Start by filling a shallow container with water. Wet the bottom of one foot and then step onto a piece of cardboard, a brown paper bag, or any absorbent surface that will show an imprint. After standing for a few seconds, step off and look at the imprint left behind. 

You likely have flat feet or low arches if you see a wide imprint with little space in the middle of your foot. If the imprint shows a significant gap in the middle, with only the heel and the ball of your foot touching, it may indicate high arches. A more balanced imprint, with a moderate curve in the middle, suggests that you have neutral arches. 

This simple test gives you a quick visual clue about your arch type.

The standing test 

Another way to assess your arches is by checking them while standing. This method can help you identify whether your arches collapse, a common issue for people with flat feet or those who overpronate. 

Stand up straight and distribute your weight evenly on both feet. Then, take a look at your feet from the side. Notice how much your arch sinks. If you see your arches collapse or your feet roll inward, this suggests that your arches are too low, which can lead to issues like overpronation. 

When your arches collapse, it can put excess stress on your feet and lower limbs, leading to pain and discomfort over time. This test can help you see whether this type of collapse occurs when standing.

The toe raise test 

Try this test to check how well your arches support your weight: Stand up and lift your toes to see if your feet stay stable. Stand with your feet flat on the floor, hip-width apart. Slowly raise your heels, lifting yourself onto your toes. Pay attention to how easily your arches lift and how much flexibility you feel as you raise your heels. 

Repeat the movement a few times to check for consistency. If you feel pain or stiffness when lifting your heels or if your arches don’t seem to lift much, it could indicate that the muscles in your feet are weak or inflexible. Difficulty lifting your heels may also suggest issues with the structural support of your feet.

When to see a doctor

These at-home tests can provide valuable insights into the state of your arches, but they are not a substitute for a professional evaluation. If you experience persistent foot pain, especially in the arches, heels, or toes, it’s time to see us. 

Let us know if you notice swelling, bruising, foot deformities, or trouble walking. If the pain spreads to your knees, hips, or lower back, get checked, too. We can perform a thorough examination, including more specialized tests, to assess the structure and function of your arches. 

Based on our findings, we can recommend an appropriate treatment plan that may include custom orthotics, physical therapy, or other interventions.

Take the first step toward healthier feet

Assessing your arches at home is a helpful way to gather information and better understand your foot health. While these tests can’t replace a doctor’s evaluation, they can provide valuable insights you can share with us during your appointment. 

If you notice problems like pain, discomfort, or arch collapse, call the office or schedule an online consultation to see how we can help. You can improve your foot health, prevent future complications, and regain better mobility with the proper treatment.