By Dr. Comfort Editor

A high instep refers to the extra vertical height on top of your foot between your ankle and toes. This foot characteristic creates fitting challenges that standard shoes aren't designed to solve.

So, how do you know if you have a high instep? In this guide, we'll walk you through simple visual checks and at-home tests to identify a high instep, explain how it differs from high arches or wide feet, and show you the shoe features and styles that accommodate this foot shape comfortably.

What Is a High Instep?

What does a high instep look like? A high instep is the raised area on top of your foot between your ankle and toes. When you have this foot shape, the dorsal surface sits noticeably higher than average, creating extra vertical space that standard shoes often can't accommodate.

This is where confusion often starts, as many people mix up a high instep with high arches, but they describe different parts of your foot. Your instep refers to the "roof height" on top of your foot, while your foot arch is the curve underneath.

While both affect how shoes fit, a high instep specifically causes tightness across the top, even when length and width seem right. This occurs because most shoe lasts, which serve as the base for footwear production, are designed for average instep heights.

High Instep vs. High Arch vs. Wide Feet

Understanding your specific foot type can help you find shoes that actually fit. Here's how to tell three foot characteristics apart:

  • High instep: Extra vertical height on top; shoes feel tight over the tongue and laces
  • High arch: Deep curve on the bottom of your foot; never flatten or touch the ground even when bearing weight. The wet footprint of people with high arches shows just their heel and ball connected by a thin line.
  • Wide feet: Horizontal spread; shoes pinch at the sides, not on top

It's worth noting that you might have more than one of these traits at once. For example, it's possible to have high instep when you have flat feet. Even more commonly, some people have both high instep and high arch feet, which means you need shoes that address both the vertical space on top and the curve underneath.

How to Tell If You Have a High Instep

You don't need a podiatrist to figure out if you have a high instep. Simple visual checks and paying attention to how shoes feel will give you the answer.

What a High Instep Looks Like

Start by standing barefoot and looking at your foot from the side. A pronounced curve or "hump" over the midfoot area suggests a high instep, with this raised section most visible between your ankle and toes.

The signs become even clearer when you wear shoes. You might notice the tongue or laces digging into your skin, or see the shoe material stretched tight across the top of your foot. Some people also notice their ankles tilt slightly outward when walking, a pattern called supination that often accompanies this foot shape.

Common Shoe Fit Problems

The clearest sign of a high instep is persistent tightness across the top of your foot when putting shoes on. Even when the length and width feel correct, that vertical pressure tells you something's off. Watch for these telltale symptoms:

  • Lace struggles: Your laces feel too short or you need to loosen them significantly just to get your foot in.
  • Heel slippage: When you loosen laces enough to relieve top pressure, your heel lifts out with every step.
  • Slip-on battles: Loafers or ballet flats won't slide over your foot without forcing or using a shoehorn.

Simple At-Home Tests

If you're still unsure, try these quick checks to confirm whether you have a high instep:

  • Sock indent test: This reveals a lot after you've worn socks for an hour or two. Deep compression lines across the top of your foot mean your instep is pressing hard against your shoe.
  • Two-finger lace test: See if you need to loosen your laces just to slide two fingers under the tongue just to avoid foot pain. If it feels too tight, you likely have a high instep.
  • The slip-on challenge: Grab a standard slip-on shoe and try to put it on, and if it feels nearly impossible without forcing, your instep is likely high.
  • Wet test: Wet your foot and step on paper. Though this primarily shows arch height, a very narrow middle section connecting your heel and ball often pairs with a high instep.

How a High Instep Affects Shoe Fit and Comfort

The extra vertical space your foot needs creates a cascade of fit issues that standard shoes have trouble accommodating.

Fit Issues You'll Recognize

The following are familiar problems that people with high instep experience:

  • Dorsal pressure: Constant rubbing or pain on top of your foot that sometimes leads to redness or calluses, as research shows dorsal pressure distribution varies significantly based on shoe design.
  • The heel trade-off: Loosening laces to relieve instep tightness makes your heel slip out with each step.
  • Sizing up dilemma: Going up a size for instep height leaves excess length, causing your toes to slide forward.
  • Lacing frustration: Standard lacing patterns max out before you achieve a secure, comfortable fit.

Why Regular Shoes Don't Work

Because most footwear is built on a standard model, it often lacks the vertical depth in the toe box and midfoot that high-instep feet require. This is why even expensive shoes can feel uncomfortable. It's not about quality, but about design that doesn't match your foot shape.

Slip-ons and narrow athletic shoes create the most problems because they rely on a snug, uniform fit with zero adjustability. When stiff leather or synthetic uppers can't flex to accommodate your foot's higher curve, you end up with all-day discomfort that makes you want to kick your shoes off the moment you get home.

Best Footwear Solutions for High Instep Feet

Finding the best shoes for high instep doesn't mean settling for clunky, medical-looking footwear. The right features make all the difference in achieving both comfort and style.

Extra-Depth and Orthopedic Designs

Orthopedic and extra-depth shoes provide the additional vertical space your instep needs without compromising support or appearance. These designs are engineered with higher toe boxes and midfoot volume to accommodate various foot shapes, including high arches and high insteps. Depth shoes specifically provide at least 3/16 of an inch of additional vertical space when removable fillers are taken out.

Women's double-depth shoes offer the same thoughtful construction in styles that transition easily from work to weekend. Dr. Comfort's extra-depth collection serves as a starting point for high-instep wearers who refuse to choose between comfort and looking good.

Adjustable Features That Actually Help

Adjustability is your best friend when you have a high instep, since different closure types offer specific benefits that make daily wear more manageable:

  • Laces: Let you customize tension and skip eyelets over the highest part of your instep.
  • Hook-and-loop straps: Provide quick adjustment when your feet swell during the day.
  • Elastic panels: Built into slip-ons to stretch over your instep without forcing.

Hands-free designs can work well if the opening is wide enough and the upper material has some give. The key is finding shoes that adapt to your foot rather than forcing your foot to adapt to them.

Materials That Make a Difference

What your shoes are made from matters as much as their design. Knit mesh, lycra-blend fabrics, and soft leather conform to your foot's contours instead of fighting against them, while padded tongues and collars reduce friction where your instep meets the shoe, preventing the rubbing that leads to irritation and calluses.

Quick Fit Hacks

Even with the right shoes, small adjustments can improve your comfort. Try window lacing by skipping the middle eyelets to create a gap over your instep's peak, or add tongue pads for cushioning that distributes pressure more evenly across the top of your foot.

Swapping to a thinner insole while maintaining arch support can also free up vertical space inside the shoe. Just make sure you're not sacrificing the support your feet need for that extra room.

Dr. Comfort's Approach to High Instep Footwear

At Dr. Comfort, we design footwear informed by podiatric principles that prioritize the vertical space, adjustability, and protective features high-instep feet need. Our philosophy is that foot health and style should coexist, so we ensure both are possible in the same shoe.

Built for Real Life

Our shoes combine medical-grade support with accessible, stylish options that fit seamlessly into your daily routine. Features like protective toe boxes, padded collars, and slip-resistant outsoles support overall foot health while working with your wardrobe, not against it.

Styles That Work for This Foot Shape

Custom orthotic shoes aren't always required for high instep. Several Dr. Comfort designs can accommodate your needs just as well. For athletic and casual wear, the Winner X offers extra depth with double closures that let you fine-tune the fit, while the Brian features a stretchable upper that flexes with your foot's shape.

Women's walking shoes like the Patty include a padded tongue and roomy toe box that reduce pressure on top of the foot. For slip-on convenience, the Jay incorporates elastic gores for flexible fit, while the Easy uses hands-free technology that makes entry effortless even with a high instep.

When your feet need to breathe, sandals and slippers provide relief. For example, the Refresh offers three adjustment points for women, the Roger gives men a casual leather option with customizable fit, and the Relax slipper works well for at-home comfort with its adjustable closure.

Find Your Fit With Confidence

Pay attention to where your shoes feel tight. If pressure builds across the top rather than the sides, a high instep is likely the issue. Try the at-home tests to confirm before you shop, and remember that persistent pain, numbness, or skin changes deserve a professional evaluation.

Browse Dr. Comfort's collections to find high instep shoes designed for your unique foot shape. Our mission is providing thoughtful footwear that supports your mobility and confidence, so you can move through your day with ease.

Sources:

  1. Cleveland Clinic. High Arch Feet (Pes Cavus). https://my.clevelandclinic.org/health/diseases/high-arch-feet-pes-cavus.
  2. MDPI. Harnessing Foot Mechanics: The Role of Lacing Techniques in Enhancing Comfort and Reducing Injury Risk. https://www.mdpi.com/2076-3417/14/22/10190.
  3. Centers for Medicare & Medicaid Services (CMS). Therapeutic Footwear. https://www.cms.gov/training-education/medicare-learning-networkr-mln/compliance/medicare-provider-compliance-tips/therapeutic-footwear.

The contents of this blog were independently prepared and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.