The arch of your foot has two main functions: to help absorb the impact force of your body weight when you step and to help guide your foot through a proper rolling motion, from heel to toe. If you have extremely high or low arches you may experience pain while hiking. Because hiking is especially hard on your feet, proper arch support is critical to avoiding pain and injury on the trail.
Hiking Shoe Fit
A hiking shoe should fit your foot's length, width and most importantly volume. If your hiking shoe is too small, your foot and arch are constricted and cannot lie flush with your shoe's arch support. If the shoe is too large, your foot will slide around, especially when hiking up and down hills. If your foot slides around, it cannot remain in the best position to support your foot's arch.
Insoles
The standard insoles in most hiking shoes are meant to support neutral arches. If you have high or low arches, these standard insoles will not provide you with the support you need. In most cases, a simple aftermarket insole can replace your standard insole to provide the proper arch support. Aftermarket insoles are available in a variety of arch shapes and thickness, to offer you additional cushioning as well as support.
Orthotics
If you have severe arch problems or deal with significant pronation issues --- where the foot rolls dramatically inward or outward as you step --- you may need to wear orthotics. Orthotics are similar to aftermarket insoles in that they replace the standard insole of your hiking shoe, but instead of offering generic support they are custom made for your specific foot maladies. Orthotics are available with prescriptions from qualified orthopaedic professionals.
Considerations
When shopping for hiking shoes or boots, go to a local store so that you can try on several shoes to see which fits the best. Wear the socks you normally wear when hiking to ensure an accurate fit. If possible, go for a walk or short jog before you go to try on shoes. As you hike, your feet will swell from increased blood circulation. For some, this swelling is minor but it may make the difference if you are hovering between shoe sizes.
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