The 5 Best CrossFit Shoes For High Arches

When it comes to CrossFit, the right shoes can make all the difference in your performance and comfort. 

This is especially true if you have high arches. Without proper support, you’re likely to experience foot discomfort, instability, or even injury during intense workouts. 

High arches limit your foot’s natural ability to absorb shock, which can lead to added stress on your muscles and joints. 

As a licensed physical therapist and experienced CrossFit coach, I leverage my extensive knowledge of biomechanics and sports medicine to provide tailored recommendations for my athletes with high arches, ensuring they choose footwear that optimizes their performance while minimizing the risk of foot discomfort in training.

In this blog, I’ll guide you through the best CrossFit shoes for high arches, outlining the key design features you should look for to keep your feet protected and your performance at its best.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered medical advice. If you are currently experiencing a foot injury or have any concerns regarding your foot health, please consult a qualified medical professional for personalized guidance and treatment options.

Best CrossFit shoes for high arches Shortlist:

Best for Stability: Nike Metcon 9
Best for Versatile Training: Reebok Nano X3
Best for Midfoot Support: Inov-8 F-Lite 260 V2
Best for Responsive Cushioning: On Cloud X 3
Best for Price: ASICS GEL-Cumulus 24

What Are The Best CrossFit Shoes for High Arches?

Best For Stability: Nike Metcon 9

Key Features:
The Nike Metcon 9 is built for stability and support, excelling in providing a firm base for lifts and high-intensity CrossFit movements. 

Its reinforced heel and rubber outsole give you a solid foundation for weight training like squats and deadlifts, while the durable upper and flat sole allow for quick, explosive movements without sacrificing control.

Why It’s Great for High Arches:
This shoe is ideal if you have high arches because it offers excellent stability and structured arch support. 

The firm base provides the control you need to maintain balance during heavy lifts and dynamic exercises, reducing the strain on your arches and enhancing overall comfort.

Pros:

• Stable for lifting, especially for strength training like deadlifts and squats
• Wider toe box compared to previous models for wide feet
• Improved durability with enhanced rope guards for rope climbs
• Versatile for various CrossFit activities

Cons:

• Not the best running shoes, especially for long runs over 800m 
• Stiff heel due to HyperLift plate, causing discomfort 
• Expensive price point compared to previous models
• Potential issues with medial support during certain exercises

Best For Versatile Training: Reebok Nano X3

Key Features:
The Reebok Nano X3 offers moderate arch support and a versatile design that’s perfect for a wide range of CrossFit exercises. 

Its Floatride Energy Foam provides cushioning, while the Flexweave knit upper ensures durability and flexibility. 

This shoe is built to handle everything from weightlifting to agility work.

Why It’s Great for High Arches:
If you’re looking for a balance between cushioning and support, the Nano X3 is an excellent choice.

Its moderate arch support helps relieve the pressure on high arches during dynamic movements, while its flexibility allows your foot to move naturally, making it a great option for athletes with high arches.

Pros:

• Versatile performance for various CrossFit activities
• Improved stability for lifting, especially with heavy weights
• Enhanced comfort for running and dynamic movements
• Durable construction with better rope climbing resistance

Cons:

• Initial stiffness requires break-in period
• Some users report heel slippage issues
• Wider fit may not suit those with narrow feet
• Higher price point compared to previous models

Best For Midfoot Support: Inov-8 F-Lite 260 V2

Key Features:
This lightweight shoe is known for its midfoot support and overall stability, making it a go-to for both lifting and high-intensity interval training. 

The F-Lite 260 V2 is designed to offer stability without compromising mobility, so you can transition seamlessly between exercises.

Why It’s Great for High Arches:
The focus on midfoot support makes this shoe particularly beneficial for athletes with high arches. 

Its lightweight design helps prevent foot fatigue while providing the support you need during both static lifts and dynamic workouts.

Pros:

• Versatile performance for CrossFit, lifting, and versatile training
• Good stability for lifting, especially with the 8mm heel to toe drop
• Durable construction with Rope-Tec for midfoot protection
• Lightweight and breathable design2
• Powerflow midsole provides reactivity in the heel and forefoot

Cons:

• May not be suitable for wider feet
• Higher price point compared to some competitors
• The 8mm heel-to-toe drop might not be ideal for all exercises, such as heavy deadlifts
• Requires a break-in period for some users

Best For Foot Cushioning: On Cloud X 3

Key Features:
The On Cloud X 3 delivers responsive cushioning, making it perfect for CrossFit athletes who mix weightlifting with running and plyometric movements. 

Its CloudTec sole provides excellent shock absorption, while the breathable upper ensures all-day comfort.

Why It’s Great for High Arches:
For athletes with high arches, the Cloud X 3’s responsive cushioning is a game-changer.

It compensates for the lack of natural arch compression, providing the shock absorption you need during high-impact movements like jumping and running, allowing you to train comfortably and confidently.

Pros:

• Versatile for various workouts: running, HIIT workouts, and light lifting
• Lightweight and responsive with CloudTec cushioning
• Breathable upper made with recycled materials
• Comfortable for short runs and all-day wear
• Stylish design suitable for gym and casual use

Cons:

• Limited arch support, especially for longer runs
• Higher price point compared to some competitors
• Not the best weightlifting shoes and may lack stability for heavy lifting
• Some users report heel slippage issues

Best For Price: ASICS GEL-Cumulus 24

Key Features: The ASICS GEL-Cumulus 24 is equipped with a full-length FlyteFoam Blast midsole for soft, bouncy cushioning, and a plush upper for excellent fit and comfort. 

It features an 8mm heel-to-toe drop for a balanced ride and is versatile enough for various distances and paces. 

Making it one of the best cross-training shoes for CrossFitters and non CrossFitters alike.

Why It’s Great for High Arches: The GEL-Cumulus 24 provides superior cushioning, making it ideal for CrossFit athletes with high arches. 

Its shock-absorbing midsole and cushioned design help to offset the lack of natural foot compression, providing enhanced comfort and reducing foot fatigue during high-impact CrossFit movements like running and jumping.

Pros:

• Soft, bouncy, and comfortable ride for daily training
• Improved cushioning with full-length FlyteFoam Blast midsole
• Plush upper with excellent fit and comfort
• Versatile for short and long distances and paces
• Good value compared to higher-priced models like Nimbus 24

Cons:

• May feel too soft for runners preferring firmer shoes
• Not ideal for high-speed runs, tempo workouts or lifting heavy loads
• Some users report average grip on wet surfaces
• Slightly heavier than some competing models

Why High Arches Matter in CrossFit

The Challenges of High Arches

High arches can significantly impact your foot biomechanics, making it harder to perform at your peak during CrossFit workouts. 

Unlike flatter feet that can naturally absorb shock, high arches reduce your foot’s ability to distribute impact evenly. 

This can lead to problems like poor shock absorption and increased pressure on your forefoot and heel. 

If you’re not wearing the right shoes, you’re likely to notice discomfort and instability during high-impact movements like jumping, running, or lifting.

Common Foot Problems Associated with High Arches

Having high arches can lead to several specific foot problems that may affect your performance and comfort, especially during high-impact activities like CrossFit. 

Understanding these challenges can help you make informed decisions about footwear and preventive measures to enhance your training experience. 

Here are some of the most common issues associated with high arches:

​Decreased Ankle Strength

One of the primary concerns for individuals with high arches is ankle strength. 

Because the arch is elevated, you may be likely to have lower ankle strength than those with a lower arch (1) 

Thus, your feet may not absorb impact as effectively as they should. 

This can result in an onset of tiredness during intense workouts. 

You might find your ankles that your feet feel sore or heavy after just a short period of activity. 

This fatigue can also extend to your calves and lower legs, leading to discomfort throughout your entire lower body. 

Plantar Fasciitis

Another significant issue linked to high arches is plantar fasciitis. 

The lack of proper arch support can lead to excessive strain on the plantar fascia, a thick band of tissue that runs along the bottom of your foot. (2)

This strain can cause inflammation and pain, typically manifesting as sharp discomfort in the heel or along the arch, especially with your first steps in the morning or after periods of rest. 

If you’re experiencing these symptoms, it’s essential to address them early on. 

This might involve incorporating specific stretches and strengthening exercises into your routine, along with selecting footwear that provides adequate support and shock absorption.

Lack of Stability

SInce you may be prone to ankle weakness with high arches, you may also have compromised your stability. (1)

This makes it challenging to maintain balance during dynamic movements commonly performed in CrossFit, such as jumping, landing, and quickly changing directions. 

The elevated arch often leads to a narrower base of support, which can hinder your ability to control your body effectively. 

This lack of stability increases the risk of ankle sprains and other injuries, particularly during high-intensity workouts where agility is crucial. 

Additionally, consider incorporating balance training and stability exercises into your routine to help strengthen the muscles in your feet and ankles.

What is Considered a High Arch?

A high arch, medically known as pes cavus, is a foot condition characterized by an elevation of the foot’s arch beyond normal levels. 

This condition can significantly impact your comfort and mobility. 

Understanding the structure, identification methods, and potential causes of high arches is crucial for managing any related symptoms and ensuring optimal foot health.

Definition and Structure

The anatomy of a high arch is distinct. The arch of your foot extends from the toes to the heel, appearing notably higher than that of a typical foot structure.

When standing, you may notice that the instep of your foot looks hollow, resulting in less surface area making contact with the ground. 

This elevated arch can affect how your weight is distributed across your foot, leading to a unique set of challenges during various activities, particularly in high-impact exercises such as CrossFit.

Comparison with Flat Feet

High arches are often compared to flat feet, which represent the opposite end of the spectrum. 

While individuals with flat feet experience a larger area of their foot in contact with the ground, those with high arches have a more pronounced curvature. 

This difference is crucial for understanding the mechanics of how your foot interacts with the ground, influencing your overall posture and gait.

Identification Test

Identifying high arches can be straightforward. 

A simple test involves wetting your foot and stepping onto a piece of paper or cardboard. 

If your footprint primarily shows your toes and heel, with little to no visibility of the middle part of your foot, this typically indicates that you have high arches.

Recognizing this early on can help you take proactive steps in choosing the right footwear and implementing supportive measures to alleviate discomfort.

Medical Diagnosis

Medical professionals may also diagnose high arches through imaging tests such as X-rays. 

One key measurement utilized in this assessment is Meary’s angle, which is formed between the long axis of the talus and the first metatarsal bone. 

If this angle exceeds 4° convex upward, it confirms the presence of pes cavus. 

This medical approach provides a more comprehensive understanding of the structural aspects of your foot.

Causes and Symptoms

There are several potential causes of high arches. 

Genetic predisposition is common, but high arches may also result from neurological conditions affecting muscle function. (3)

As a result, symptoms can vary widely. Individuals with high arches often report foot pain, difficulty fitting into standard shoes, and increased pressure on specific areas of the foot. 

These issues can lead to discomfort during daily activities and may exacerbate challenges during high-impact exercises, such as running or CrossFit training.

Importance of Recognition

Recognizing the signs of high arches is essential for managing your foot health effectively. 

While a certain degree of arch elevation is normal, a significantly raised arch that causes discomfort or alters your gait may require attention or treatment. 

By understanding your foot type and its implications, you can make informed decisions regarding footwear and exercise, ultimately enhancing your overall comfort and performance.

Key Features to Look for in CrossFit Shoes for High Arches

Adequate Arch Support

If you have high arches, finding shoes with adequate arch support is essential. 

The right support helps align and stabilize your foot during high-intensity CrossFit movements like squats, deadlifts, and box jumps.

With proper arch support, you’ll be able to move more confidently and maintain balance through all types of exercises.

Ample Cushioning

Since high arches don’t naturally compress as much as lower arches, you’ll need CrossFit shoes with ample cushioning. 

Cushioning helps absorb the impact that your arches can’t handle on their own, especially during jumping, running, and other high-impact movements. 

The extra padding enhances comfort and reduces the risk of stress-related injuries, such as shin splints or joint pain, allowing you to train harder and longer without discomfort. (2)

Neutral Support for Natural Movement

Neutral shoes are ideal for CrossFit athletes with high arches because they allow your foot to move more naturally. 

Instead of over-correcting your gait, neutral support encourages the natural motion of your foot, which is especially important when you’re moving dynamically through various exercises. 

This promotes better foot mechanics, reducing the strain on your arches and helping prevent injury. (2)

Firm Heel Counter

A firm heel counter is another critical feature to look for in CrossFit shoes for high arches. It helps anchor your foot securely in place, providing additional stability during lateral movements, jumps, and lifts. 

With a firm heel, you’re less likely to experience heel slippage or instability, which can make a big difference in your overall performance and reduce the risk of injury, especially when tackling complex movements.

Wide Toe Box for Comfort

A wide toe box is essential if you’re looking for extra comfort and stability during your CrossFit workouts. 

Having more room for your toes to spread naturally can enhance your balance during lifts and dynamic movements. 

With high arches, a narrow toe box can cause discomfort and lead to pressure points, while a wider one provides the space you need to move comfortably and confidently through your exercises.

Additional Considerations for Athletes with High Arches

Custom Insoles for Enhanced Support

If you have high arches, even the best CrossFit shoes might not provide enough support on their own. 

Custom insoles or orthotics can be a game-changer in improving fit and performance. 

These insoles are designed to provide extra arch support tailored specifically to your foot’s structure, which can help distribute pressure more evenly during workouts. 

Whether you’re lifting heavy or engaging in high-intensity cardio, custom orthotics can enhance your comfort and protect against common foot problems like plantar fasciitis or arch pain.

Shoe Material and Breathability

The materials used in your CrossFit shoes can significantly affect comfort and performance. 

Look for shoes made from breathable mesh or synthetic materials that allow for ventilation, especially during high-intensity workouts. 

Good breathability helps keep your feet cool and dry, reducing the risk of blisters and discomfort. 

Additionally, lightweight materials can enhance your agility during movements, making it easier to perform at your best.

Flexibility and Tread Pattern

Flexibility in a shoe is crucial for athletes with high arches, as it allows for natural foot movement during various exercises. 

When selecting your CrossFit footwear, check for a shoe that bends easily at the ball of the foot but retains stability through the midfoot. 

Additionally, consider the tread pattern on the sole. 

A good tread pattern provides great traction and grip on different surfaces, whether you’re jumping, running, or lifting, ensuring you maintain stability and prevent slipping.

Choosing the Right Fit

Finding the perfect CrossFit shoe isn’t just about brand or style—it’s about fit. 

It’s crucial to try shoes on in-store whenever possible and simulate movements you would typically do in a CrossFit workout, like squats, box jumps, or sprints.

This helps you assess whether the shoe meets your needs for support, stability, and comfort. 

With high arches, you should pay extra attention to how the shoe feels under your midfoot and whether there’s enough cushioning and flexibility to accommodate your unique biomechanics. 

Trying out different options ensures you’re investing in footwear that not only fits well but also enhances your performance and keeps you pain-free.

My Top Pick For The Best CrossFit Shoes For High Arches

As a physical therapist and CrossFit coach, I’ve had the opportunity to try a variety of CrossFit shoes, but the Nike Metcon 9 stands out as my top pick for athletes with high arches. 

When I first slipped on these shoes, I immediately felt the difference in stability and support they provided. 

The reinforced heel and sturdy outsole gave me a solid base for my squats and deadlifts, making those heavy lifts feel more controlled and secure.

I’ve recommended the Metcon 9 to several clients who struggle with foot issues, particularly those with high arches. 

They’ve echoed my sentiments, sharing that the structured arch support has significantly improved their comfort during workouts. 

One client mentioned that she felt more balanced and stable while performing dynamic movements, allowing her to push harder without worrying about straining her arches.

What truly sets the Metcon 9 apart is its versatility. 

While it excels in lifting, it also accommodates various CrossFit activities with ease. 

The wider toe box compared to previous models allows for natural foot movement, which I find particularly beneficial for high-arched athletes who often struggle with tight-fitting shoes. 

Plus, the enhanced durability with improved rope guards means you can tackle those tough workouts without fear of wear and tear.

That said, it’s essential to consider a couple of drawbacks. 

The Metcon 9 may not be the best choice for running, especially for distances over 800 meters. 

The stiff heel, attributed to the HyperLift plate, can also cause discomfort for some users. 

Additionally, a few clients have reported issues with medial support during certain exercises, so it’s worth trying them on and performing your typical movements to ensure they fit your specific needs.

Overall, my experience and that of my clients has shown that the Nike Metcon 9 is a fantastic choice for anyone with high arches looking for stability and support in their CrossFit training.

Wrapping Up On The Best CrossFit Shoes For High Arches

Selecting the right CrossFit shoes is not just a matter of preference; it’s essential for anyone with high arches. 

The proper support, cushioning, and fit can significantly enhance your performance while protecting you from discomfort and injuries that may arise from inadequate footwear. 

When you choose shoes tailored to the unique needs of high-arched feet, you’re not only prioritizing your physical well-being but also paving the way for success in every workout.

Imagine stepping onto the gym floor with confidence, knowing your feet are well-supported and ready to tackle the demands of CrossFit. 

You’ll experience less foot fatigue, reduced risk of plantar fasciitis, and improved stability during those challenging dynamic movements. 

This is your opportunity to elevate your training experience and push your limits without the worry of foot pain holding you back.

Consider the shoe recommendations we’ve shared and purchase best shoes that aligns with your specific needs. 

Remember, the right shoes are an investment in your health and performance. 

Your feet work hard for you, and by providing them with the proper support, you’ll not only enhance your workouts but also extend your fitness journey for years to come.

Don’t wait until discomfort sidelines you—make the choice today to prioritize your foot health and set yourself up for long-term success in CrossFit.

Your feet will thank you in the long run!

FAQ

1. What heel drop is best for high arches?

A heel drop between 4mm to 8mm or anything under 10mm is generally recommended for people with high arches. (4)

This range provides a balanced ride, offering enough cushioning and stability to support your arch without forcing your foot into an unnatural position. 

Shoes with a moderate heel drop help distribute pressure more evenly across your foot, reducing strain on your arches.

2. Should people with high arches wear flat shoes?

Flat shoes typically lack the support needed for high arches. If you have high arches, wearing flat shoes can increase the risk of foot pain or injury due to poor shock absorption. 

Opt for shoes with neutral support and adequate cushioning to ensure proper alignment and comfort during your activities.

3. Do I need arch support if I have high arches?

Support for high arches may not be absolutely essential but if you have pain in your foot then finding a shoe with arch support might help. (3)

Without proper support, your feet may experience increased pressure on the heel and forefoot, leading to discomfort or injury. 

Shoes with built-in arch support or custom insoles can help stabilize your foot, reduce pain, and improve your overall performance.

4. Are people with high arches more prone to plantar fasciitis?

Yes, individuals with high arches are more prone to plantar fasciitis. High arches can put excessive pressure on the heel and forefoot, causing the plantar fascia to become strained and inflamed. (3)

Wearing shoes with adequate arch support and cushioning can help alleviate this pressure and lower the risk of developing plantar fasciitis.

References:

​1.  Zhao, X., Tsujimoto, T., Kim, B., & Tanaka, K. (2017). Association of arch height with ankle muscle strength and physical performance in adult men. Biology of sport, 34(2), 119–126. https://doi.org/10.5114/biolsport.2017.64585 

2. Mayo Clinic. (n.d.). Plantar fasciitis: Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846 

3. Cleveland Clinic. (n.d.). High arch feet: Overview. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/21719-high-arch-feet

4. Sparc Physio. (n.d.). Running shoes: A comprehensive guide. Sparc Physio. https://sparcphysio.in/running-shoes.html#:~:text=A%20low%20to%20medium%20heel,inward%20movement%20at%20the%20heel.