Arch support is often thought of as a way to improve our “foot posture,” according to Jacqueline Sutera, DPM, a podiatrist at City Podiatry in New York City. “In people who have flat feet, the arches overpronate, or roll inward. In this case, arch support can help bring the foot back up to a more neutral position,” she says. “Those with high arches find the support to be helpful in accommodating the foot’s naturally higher curved arch and distributing the body weight more evenly across the foot, reducing strain.”

Good arch support also comes in handy for anyone suffering from plantar fasciitis, a condition that causes stabbing pain in the heel area when you walk. “It feels almost like a knife through your foot,” says Casey Ann Pidich, DPM, a podiatrist at NYU Bellevue Hospital. “Arch support will alleviate the strain on the plantar fascia, which reduces pain and inflammation.”

Sometimes, however, even the best shoes for arch support aren’t enough. For people with severely flat feet, pinched nerves, or bad arthritis in the big toe, podiatrists say that only custom orthotics (special removable insoles) will help them find relief.