Why High Arches Can Be a Problem for Basketball Players (And 3 Beginner Exercises to Help)
If you or your athlete has high arches and plays basketball, this is something you can’t afford to ignore. High arches (known medically as pes cavus) may look athletic, but they can seriously impact foot function — and increase the risk of injury on the court.
Let’s break down why that is, and give you 3 beginner-friendly exercises that can help protect your knees, shins, and feet from the demands of the game.
What High Arches Actually Mean for Your Body
A high-arched foot is naturally stiffer and more rigid than a normal or flat foot. That sounds good in theory — until you realize what the foot is designed to do:
Absorb shock.
Adapt to the ground.
Transfer force efficiently.
When your foot can’t absorb force, that energy gets passed up the chain — into your ankles, shins, knees, hips, and even your low back. Over time, this can lead to serious issues like:
Shin splints
Stress fractures
Knee pain (especially patellar tendinopathy)
Foot and ankle instability
Hip compensation or low back tightness
Basketball players are especially vulnerable because of the repeated jumping, landing, and cutting that happens every game and every practice.
Compensation = Overuse = Injury Risk
High arches can also limit how well your foot pronates and supinates — meaning it struggles to roll and adapt to ground contact properly. If your foot can’t “roll,” the load goes elsewhere.
That’s why many basketball players with high arches deal with:
Tight calves and Achilles stiffness
Overworked quads or hip flexors
Early fatigue and lower-body discomfort
3 Beginner Exercises for Hoopers with High Arches
To help athletes with high arches move better and absorb force more efficiently, we teach these 3 beginner-level exercises:
1. Foot Threading
This drill improves midfoot mobility by interlacing the toes and gently mobilizing the small joints in your foot. It helps unlock stiffness and restore healthy motion.
2. Toe Splaying
A surprisingly tough drill that strengthens your intrinsic foot muscles — the ones that control toe movement and balance. Over time, this helps with stability and shock absorption.
3. Frontal Plane Ankle Rolling
This side-to-side ankle mobility drill targets pronation and supination, helping the foot move more like a spring and less like a brick. That means better landing mechanics and smoother cuts.
Watch the Full Video:
Want to see all three exercises in action? Check out the full YouTube video here:
Final Thoughts
Having high arches doesn’t mean you’re doomed to injury — but it does mean your feet may need some extra attention. These three exercises are a great place to start for any hooper looking to move better, feel better, and play pain-free.
Keep working from the ground up. Fix the foundation, elevate the game.