If you’re an active adult who deals with a high arch, also known as a supinated foot, you may be unknowingly putting extra stress on your body—especially during running, jumping, and other high-impact activities. As a physical therapist (and someone with this exact foot type), I’ve seen firsthand how a rigid, high-arched foot can lead to aches, pains, and limitations from the ground up.
Let’s break down what’s really going on—and more importantly, what you can do about it.
Supination: What It Is and Why It Matters
Supination is a normal part of how we walk and run. As we push off from one foot to the other, our foot naturally shifts into a supinated position to create rigidity and drive forward momentum. But when that position becomes our default—not just a brief phase of gait—it can become a problem.
A supinated foot has an elevated arch that shifts most of your weight to the outside edge of the foot and the heel. This reduces your ability to absorb shock efficiently and limits how well you distribute force across your foot and up the chain to the knees, hips, and spine.
Over time, this pattern can lead to:
- Foot and ankle pain
- Knee irritation
- Hip tightness or instability
- Low back discomfort
- Increased injury risk during sports or exercise
Why Physical Therapy Looks at the Whole Chain
At our physical therapy clinic, we don’t just look at the foot—we look at how your body moves as a whole. A rigid, supinated foot places the lower body in a position of external rotation, making it harder for your joints to absorb impact. This sets the stage for chronic stress and eventually injury.
Our goal is to help restore balance—both literally and figuratively—by teaching your body how to load more evenly and absorb force more effectively.
Choose the Right Shoes
One of the easiest places to start is your footwear. If you have a naturally high arch, it may be structural and unlikely to change. But the right shoes can help you feel more evenly grounded, which is essential for stability and performance.
Look for shoes that:
- Provide cushioning
- Let you feel your entire foot—not just the outside edge
- Help you connect with the ground without feeling unstable
Think of it like lying on a bed of nails: when the pressure is evenly distributed, it’s safe. But if you take away some of that support? Ouch. The same applies to your foot—spread the load, reduce the risk.
Train Your Body to Shock Absorb
Beyond shoes, it’s critical to train your body to handle impact. Supinated feet often go hand-in-hand with limited internal rotation in the lower body—a movement pattern that’s essential for shock absorption.
One of our favorite starting exercises in physical therapy for this is a flexion-based squat with a ball or yoga block between the knees.
This helps:
- Encourage proper knee alignment
- Drive internal rotation through the hips
- Teach your body how to enter a loaded, shock-absorbing position
From there, we’ll progress into dynamic drills like jumps, hops, and landing mechanics, all with a focus on controlled loading and healthy joint positioning.
Don’t Ignore the Signals
If you’ve had a history of ankle sprains, foot pain, or feel like your body just “can’t land well,” you may be compensating for a foot type that needs attention. The good news? There’s a lot we can do to help.
At Cohen Health and Performance, we specialize in physical therapy that addresses the root cause—not just the symptoms. If you’re tired of rigid feet, stiff joints, or recurring injuries, let’s talk. I’ve been able to treat this in myself, and we’ve helped countless athletes and active adults find relief and move better.
Need help with your foot mechanics or injury prevention?
Contact us today to schedule a consultation and learn how physical therapy can help you move, feel, and perform better—starting from the ground up.
