Know Your Foot Type

Close-up of bare feet - what types of feet do I have
Your body's foundation

The human foot is complex, combining 26 bones, 33 joints and over 100 ligaments, muscles and tendons. Your feet act as the foundation for your entire body and as such, need to be healthy, balanced and correctly aligned

Arches of the foot

The foot has a tripod formation comprising three arches which allow it to support the weight of the body efficiently. The medial, transverse and lateral arches are formed by the tarsal and metatarsal bones and strengthened by the ligaments and tendons of the foot

A - B Medial Long Arch

A - C Lateral Long Arch

B - C Transverse Arch

Illustration showing the arches of the foot
Illustration showing the medial longitudinal arch of the foot
Medial Longitudinal Arch (A - B)

Commonly known as the medial arch, the main function of the medial arch is to absorb shock. Low medial arches can result in the risk of over-pronation, a type of excessive foot motion, which in turn can result in instability or poor shock absorption

FootBalance Custom Insoles support your medial arches, dynamically activating them to help prevent them from falling further and in some cases helping to rehabilitate them

Transverse Arch (B - C)

Many forefoot problems like hammer toes, bunions and numbness can be linked to a fallen transverse arch. Supporting the transverse arch may offer relief by increasing room for the blood vessels and nerves

Transverse arch supports can be moulded into FootBalance Custom Insoles, helping halt the progression of bunions and hammertoes

Illustration showing the transverse arch of the foot | FootBalance
Illustration showing the lateral longitudinal arch of the foot | FootBalance
Lateral Longitudinal Arch (A - C)

The lateral arch is composed of the calcaneus, the cuboid and the fourth and fifth metatarsals. The most marked features of this arch are its solidity and its slight elevation

The lateral arch is seen most frequently in people with uncommonly high arches. In a case of a high arch, FootBalance Custom Insoles help support the lateral longitudinal arch whilst balancing the foot position

The Medial Arch:
Your foot's natural shock absorber

When we talk about our arches, we're most often referring to the medial longitudinal arch. Spanning the heel to ball of the foot, its main function is to distribute body weight and to absorb shock

The medial arch has four common height postures - collapsed, low, normal or high - and each can affect the functionality of the foot

Line drawing showing the arch types of the foot
Line drawing showing collapsed, flat or fallen foot arches
Collapsed or Low Arch

Those who have collapsed or low arches are very likely to over-pronate. Collapsed medial arches can lead to poor foot function, instability and reduced shock absorption, resulting in pain and increasing susceptibility to injury


FootBalance Custom Insoles can help by properly supporting, while dynamically activating the arches to help prevent them from falling further

Normal Arch

A normal arch type is often good at absorbing shock, but there is still a likelihood of over-pronation, particularly if your arch types differ from right to left

 FootBalance Custom Insoles are individually moulded to each foot, helping maintain healthy arches, whether you have a neutral foot type or not

Illustration showing a normal arch of the foot
Illustration showing high foot arches & supination
High Arch 

A foot with a high arch is often too rigid and inflexible, which increases the likelihood of supination during walking & running. This results in poor shock absorption, much of which can transmit up the kinetic chain into the leg, hip & back

 FootBalance Custom Insoles flex while offering superior cushioning, improved shock absorption & a deep heel cup, all of which help your feet pronate normally 

Foot Types and Positions 

There are two biomechanical actions of the foot that occur during the gait cycle or movement - Pronation and Supination


Overpronation, Neutral Alignment, Supination
Line drawing showing over-pronation and foot misalignment

Pronation is the rotation of the foot inward and downward so that the medial side of the foot bears the body's weight. This is the body's natural way of absorbing shock and adapting to uneven surfaces 

Over-pronation or when the foot rolls inward excessively, distributing weight unevenly, can expose the body to injuries 


Supination is to rotate the foot outward so that the outer edge of the foot bears the body's weight. Supination can be thought of as the opposite of pronation

Supination is the body's natural way to convert the foot into a rigid lever for propulsion. However, supination can be harmful when it occurs instead of pronation during the gait cycle and reduces the body's natural shock-absorbing capability

Illustration showing supination and foot misalignment
Illustration showing feet and ankles with neutral alignment

With a neutral foot type, the outside of the heel strikes the ground first. The foot rolls inward slightly to efficiently absorb shock and allow the foot and ankle to properly support the body. The foot pronates, but not excessively 

Maintaining a neutral foot position is key, as fatigue from movement can result in a reduction in efficiency and shock absorption