To understand what causes knee pain and whether the right shoes can help, we spoke with Austin-based podiatrist, Anne Sharkey, DPM. Read on to learn what qualities to look for in a shoe and to find our top picks for the best shoes for knee pain. “Knee pain is most often the result of aging, and can be triggered by arthritis, injury (such as muscle, ligament, cartilage, bone, or tendon injuries), or repetitive stress,” explains Sharkey. Luckily, there are a handful of lifestyle additions and preventative measures you can take to keep your knees happy and healthy. One of the easiest? Take a peek at what you’re wearing on your feet. Sharkey says wearing shoes with more support and cushioning can reduce the stress and shock absorbed by the feet, thereby reducing the stress and shock experienced by the knee. This chain reaction carries up to your knees and offers relief. Know your foot type. The key to a truly comfortable pair of shoes is knowing your unique needs. “Those with flatter feet should look for shoes with arch stability or motion control, while those with higher arches should look for more neutral shoes with cushioning,” Sharkey clarifies. If you’re uncomfortable in your shoes and aren’t sure what type you need, it’s worth seeing a podiatrist for an evaluation. Good arch support. Even if you don’t have specific arch-related issues, support for the soft area between the heel and the ball (AKA the arch) of your foot is important for alignment and pressure relief. “A well-supported arch means the foot is functioning optimally, which will reduce stress and strain on the knee,” says Sharkey. Durability. Quality kicks don’t always come cheap, so it’s important to pick shoes with good feedback for durability—and to replace them when needed. “Shoes break down over time and lose their support,” warns Sharkey. “Make sure your shoes are replaced regularly for optimal support, especially pairs used for daily use and exercise. The general rule of thumb is that shoes should be replaced every 500 miles or every 6 to 8 months.” The OCA Lows have a 4.85 out of 5-star rating overall, with over 6,800 reviews on the brand’s website. A few people with knee problems praise these shoes, including one reviewer who writes, “I have bad knees, but since I started wearing these shoes I’ve had no trouble with pain or swelling. They are comfortable and offer great support.” On the con side, some people say the soles of these shoes are a little squeaky on hard floors. There also isn’t a wide option available. The Tree Runners have over 6,000 reviews on the brand’s website, and with an overall rating of 4.7 out of five. Many people with knee pain rave about these shoes, including one who writes, “I got my first pair of Allbirds recently, and shortly after a knee injury. The shoes have the right amount of cushion that I’ve needed to get walking again!” Just note that the Tree Runners are more flexible than they are sturdy, so if you’re someone with flat feet who needs a little more structure, they may not deliver. If they don’t work out, Allbirds has a no-questions-asked return policy where lightly worn shoes are donated to Soles4Souls, a non-profit that helps donate unwanted shoes and clothing to those who need it. Because shoe models evolve over time, fans tend to come and go. The Gel Kayanos seem to be an exception to that rule, though, with plenty of reviewers saying the shoe only gets better with each iteration. One person writes, “I have been wearing Kayanos since model 18, I won’t be going to any other shoe of any brand unless they stop making these! When you find the perfect shoe (especially when you have knee pain), you stick with it.” Our commerce editor is an avid runner and used to wear these any time she’d feel knee pain creeping in. On the other hand, some find the newer model too narrow. We recommend going up a half-size or considering the wide model, especially if you’re prone to toe pain or have bunions. The brand also makes a strong effort toward sustainability, when compared with others in the space. This shoe specifically uses recycled materials, such as plastic water bottles, and the company has plans to achieve net zero carbon emissions by 2040. On a negative note, a ton of online reviewers complain that their Adrenalines have much shorter laces than other pairs they’ve tried. I haven’t experienced this personally, but I seem to be the minority. Additionally, there are mixed reviews about long-term durability. The silver lining: if you purchase your shoes through Brooks or a retail partner, the Run Happy promise lets you return or exchange your shoes, even after 90 days of wearing them. And if you haven’t worn them, you have a full year to return them. There’s no denying that this is a chunkier shoe. Still, most people find it surprisingly lightweight and plenty cushy—and there is a lot of great feedback from folks with knee pain. One reviewer writes, “I have consistently used them for every workout, not just running, and I have seen a significant reduction in pain in my back and knees. I would recommend these shoes to anyone and everyone!” However, some folks find the arch support to be too rigid on these shoes. If cushion is your main goal (over support), another Hoka pick to check out is their Bondi 8 shoe. The Addiction Walkers get solid reviews, mostly from walkers and people who wear these shoes to work. One writes, “These shoes have excellent medial support and, with the orthotics, help my feet stay better aligned, thus preventing some hip and knee pain.” On the con side, some folks mention that they’re a heavier shoe (probably due to the leather material) and a handful of people say they can be rather squeaky. An added sustainability perk: the breathable mesh upper is made from at least 50% recycled content and the midsole incorporates bio-based materials. A lot of people love these shoes for their cloud-like comfort and breathability. One superfan writes, “They are so cushiony and help my knees a lot, plus they fit super well. Very true to size. I’m going to probably buy a few more pairs in multiple colors, that’s how much I love them.” Some reviews warn that these run a little large, so if you’re in between sizes you may consider going down a half size. These loafers have over 20,000 reviews on the Birdies website and 4.7 out of five stars overall. Most reviewers can’t say enough about the quality and comfort of these shoes, and there’s a lot of feedback from people with knee pain. One person writes, “I have had my Birdies for almost a month and I wear them almost everyday to the office. They are extremely comfortable, trendy and don’t leave my ankles, knees or feet hurting after a long day.” Most wearers will probably find these shoes more comfortable than the average flat, but some reviews suggest that people with super high arches might need more support. With 4.8 out of 5 stars and over 1,000 reviews, people really love Amberjacks’ Originals. One person writes, “I teach, so I stand all day and I have to have professional looking shoes. This is the first pair I have found that look nice but don’t make my feet and knees sore at the end of a long day.” Some negative reviews say the shoe colors are inconsistent with what’s on the website, and some reviews are mixed about sizing. But most people who had issues with their order say customer service went above and beyond to make things right.
