Have you ever slipped off your shoes after a long day and felt more tired than when you first started? We’ve all had that feeling. You likely thought to yourself, “Well, at least my shoes provided arch support!”
But here’s the million-dollar question: Is arch support actually beneficial to your feet, or does it do them more harm than good?
Arch support refers to the built-in rise inside a shoe designed to lift and support the arch of your foot. Originally introduced as a medical intervention for issues like fatigue, pain, and flat feet, it quickly became mainstream. Over time, arch support shifted from a therapeutic tool to a default feature in most footwear, often adopted without a true understanding of the science behind it or the long-term effects it may have on natural foot function.
Let’s unpack the whole story around arch support and discuss whether it’s beneficial or harmful to us.
Is Arch Support Always Necessary? Here’s What Science Says
Let's face the facts: the level of usage a product gets doesn't mean it's right for your body. Arch support may sound like it helps, but the long-term impact may be unintentional. One study in the Journal of Foot and Ankle Research (2022) demonstrated how over-reliance on arch supports may lead to a weakened intrinsic foot muscle system.
Our feet were designed to move and flex. They can be thought of in the same way as a suspension bridge; the more equal the load, the better the muscle system can function (a.k.a., more functional). If we constantly hold the arch in a state of brace with some sort of support, our muscles may simply stop trying.
That said, no two people are the same. For some people, particularly people with flat feet, people with plantar fasciitis, some injuries or rehabilitation, there may be some benefit to being prescribed arch supports temporarily. Again, the big word here is "temporarily." Support should assist healing; it shouldn't be a crutch that a person should rely on for the rest of their life.
We always encourage you to read some of the educational materials available on Splay's blog for a deeper dive into foot anatomy and clever shoe design.
Foot Support vs. Foot Strength: There’s a Big Difference
Let's get something straight: foot support does not mean you should brace every inch of your arch. True support is not a reliance on props, but rather the process of developing strength.
Your feet have over 100 muscles, tendons, and ligaments! They are built to withstand weight and accommodate different surfaces. However, modern shoes fitted with thick soles and stiff arch supports are causing your feet to get lazy. This laziness compounds into less stability and, eventually, pain.
Minimalist shoes, like the ones we sell at Splay, break that fixated awareness. They don't offer artificial arch support. They allow your foot to move freely and promote activation of your foot muscles, helping your feet be healthier for the long haul.
If you're unsure of the difference, consider a back brace and then a core workout. A back brace will hold your body up temporarily, and a proper core workout will help you build strength for life. Next time someone tells you that you need more support for your feet, ask them if they really mean strength!
The Barefoot Movement: Why Less Support Can Mean More Strength
Think about walking barefoot on sand! You hold the sand with your toes, your arches flex as you rise to take a step, and your heel naturally sinks into the sand. That's how your foot is meant to work, and that's the philosophy of the barefoot movement.
Barefoot-style shoes come with a wide toe box (which allows your toes to splay), a zero-drop sole (which means there is no elevated heel), and a flexible sole (to allow for natural movement of your foot). All are the foundation of Splay's ‘Runner Series’ of shoes. They don't "support" your foot, but help your foot work better.
Many people have shared personal stories about transitioning to barefoot shoes relieved chronic arch pain. Your initial experience with barefoot shoes might feel strange. However, consider this like training for a marathon. It takes slow, methodical strength, and eventually, you have a body that moves more efficiently and pain-free.
When Arch Support Might Still Make Sense (Temporarily)
We’re not suggesting that all arch support is bad. It can be a beneficial tool when used with purpose. If you are recovering from an injury, going through physical therapy, or working long shifts on hard surfaces, some support could assist with load management.
But be careful. Some off-the-shelf arch supports without any professional assistance can be more harmful than helpful.
Custom orthotics, prescribed by a podiatrist? That’s a different story.
If you are transitioning from traditional shoes to barefoot shoes, you may need a “break-in” period. This is when a little arch support might be reasonable. As always, listen to your body and see a professional if pain persists.
How Splay Helps You Build Foot Strength Naturally
We are all about Splay's philosophy: natural movement, foot awareness, and building strength for the long haul. Their shoes are not reliant on stiff soles. They also do not rely on arch support.
They do offer:
-
Flexible soles that contour to your movements
-
Zero-drop platforms for balance
-
Wide toe boxes for natural engagement of your foot
Splay encourages better foot-building without overcorrecting for adults and kids. In fact, you could say their Kids Collection and the Adult Collection make it easy for anyone to take that first step toward healthier movement.
Rethink Your Foundation with Splay!
If you've always relied on arch support to hold your weight, it may be time to think again. Building strong, capable feet is a process - and a journey worth taking!
Let's spend less time thinking about "support" and more time thinking about strength. Whether you're removing your heavy-duty insoles or just learning to wiggle your toes in wide-toe-box shoes, every microstep is a macrostep in the right direction.
Your feet are your base. Let's start empowering them, rather than bracing them! Get yourself the right kind of shoes with Splay.
