The Instep Explained

In brief: The instep is the top, raised surface of the foot over the arch, between the toes and the ankle. Its height varies between people and strongly affects shoe fit, because a high instep needs more room and volume under the laces.

What is the instep?

The instep is the upper surface of the foot that rises over the arch, sitting between the base of the toes and the front of the ankle. It is the part of the foot the laces and tongue of a shoe sit across.

Why it matters

Instep height varies a lot between people. A high instep means more volume on top of the foot, while a low instep means a flatter profile. This directly affects how a shoe fits, how the laces tighten and where pressure is felt.

How it affects fit

A shoe has to accommodate the height of your instep as well as the length and width of your foot. A high instep can feel tight or pinched under the laces in a low-volume shoe, while a low instep can leave extra room that needs taking up with lacing.

What to look for

If you have a high instep, look for shoes with more depth and adjustable lacing. If your instep is low, a snugger fitting upper or different lacing pattern can help lock the foot down.

The instep and your running kit at OD's

Instep height is an underrated part of fit. The team in St Helens can help you find an upper and lacing that suits your foot volume, and we offer next-day delivery and free click and collect.