Whether you're nursing a sore knee after overdoing it on your last workout or it's time for a complete replacement after years of abuse, knee pain is one of the most common joint ailments.
Pinpointing what causes knee pain and figuring out how to treat it can take a bit of trial and error, but it's definitely worth it when you experience sweet relief.
If you're hoping to finally take control of your aches and pains, we've got your back. Shop TODAY reached out to several podiatrists to better understand what causes it in the first place. We also got their tips for the best shoes to wear to help you treat your knees with a bit more kindness.
What to avoid and look for in shoes if you have knee pain
Whether you love or hate shoe shopping, it's always easier when you know what you're looking for. When it comes to knee pain, there are some criteria shoes need to meet.
- Avoid shoes with little support: "Shoes with minimal support can increase the load on the knees because they are not supporting your feet and have zero shock absorption," says Dr. Priya Parthasarathy, a partner at U.S. Foot & Ankle Specialists.
- Avoid ballet flats and sandals: “You should avoid any shoe that is flat or any shoe that has no cushioning. I always like to say it’s good to find a shoe that has a great mix of support and stability,” Dr. Brad Schaeffer, a foot and ankle surgeon in New York City, advises.
- Avoid heels: "...or any shoe design that elevates your heels and pushes you more forward, which increases pressure on the front of the knees," Parthasarathy notes.
- Avoid worn out shoes: "...especially if you have knee and alignment issues. Your shoes wear into that position and can make your knee and foot issues worse. If you can fold the shoe in half or it has worn our excessively in one area, then it's time to go," says Parthasarathy.
- Seek out arch support: "I would look for shoes that have a low heel, supportive sole, rigid counter and arch support, as well as cushioning in the heel," adds Dr. Paul M. Greenberg, a clinical assistant professor in the department of orthopedic surgery at NYU Grossman School of Medicine.
- Seek out insoles for extra support: "Whether you go to a podiatrist’s office to get an orthotic or get a Dr. Scholl’s insole, all of these things are going to be helpful for your feet and your knees," Schaeffer says.
- Confirm your fit: Before settling on any pair of shoes, Parthasarathy recommends getting a podiatrist to determine your foot type to make sure you’re getting the best fit.
Best shoes for knee pain, according to experts
“The knees are affected by support, shock absorption and alignment. This is all found in a good pair of shoes. If you are not in the right ones for your body, this can definitely impact knee pain,” Parthasarathy says.
The podiatrist lists this shoe as one of her favorites for knee pain, noting that it offers much-needed stability. Notable features include nitrogen-infused cushioning, a secure fit and a GuideRails support system.
This is the most updated version of the daily trainer Parthasarathy recommends that offers lightweight stability. Per the brand, the shoe offers “better stability and a more balanced toe-off”
Thanks to its strong outsole, the shoe offers plenty of grip and traction. As an added bonus, it also provides shock absorption. Plus, there’s a men’s option available as well.
If your knees are craving stability, Parthasarathy suggests taking these New Balance sneakers for a spin.
Known for being a running shoe, this style has ample cushioning to help drive runners forward and offer support. It's available in narrow, standard, wide and extra-wide styles.
Lately, MBT has been one of Schaeffer's go-to brands. This particular sneaker has several features that make it ideal for addressing knee pain, including a breathable insole that absorbs shock like a pro and a cushioned rocker bottom. PivotAxis Technology also activates muscles to promote good posture, according to the brand.
Parthasarathy calls this style a "balanced, neutral cushioned shoe" and appreciates the fact that it doesn't have an "overly high stack height."
"This would work for many foot types and may reduce the stress on the knees when trail running," she says. "Be careful with very high stack heights, sometimes seen with Hoka, which can exacerbate knee pain and instability."
Parthasarathy is a fan of this style and says it's a "neutral, cushioned shoe that can fit many foot types."
Per the brand, the shoe has nitrogen-infused cushioning, a midsole with flex grooves and a rubber outsole with plenty of traction. A breathable mesh upper and kickback collar also put a premium on comfort.
"Oofos recovery clogs provide a lot of cushion," Parthasarathy says.
This pair features OOfoam technology that absorbs 37% more impact than other pairs of shoes, according to the brand. The end goal? Reducing stress on knees, ankles and joints.
More shoes for knee pain
Looking for a more affordable option to tackle your knee pain? This orthotic-friendly walking shoe has ample cushioning, shock absorption and support.
The snazzy shoe has a removable footbed that allows you to use your own custom orthotic for the perfect fit. The flexible soles also improve natural movement, while the easy on and off fit makes getting ready a breeze.
Rocker bottom? Check. Max cushioning? Yep. This cozy pair of kicks from Skechers checks off several boxes if you're looking to relieve your knee pain.
From a breathable mesh upper to a copper-infused footbed lining and a flexible traction outsole, the shoe has plenty of enviable features at an affordable price.
Available in five colors, this sneaker offers several features that are ideal for fighting knee pain. For instance, the shoe's minimal seams address friction. Per the brand, the shoe's insoles absorb shock, plus the toe box has plenty of room.
These sneakers are a favorite of SEO writer Jannely Espinal. "As a runner, I have to be careful with the shoes I wear on a daily basis. Recently, I have been stepping into these Cole Haan sneakers and I feel like walking on clouds at every stride," she says. "Each step in them is a breeze. I call them my everyday work shoes for their versatility, effortless elegance and comfort."
Best insoles and orthotics for knee pain
“Insoles are extremely helpful because they provide a great mix of support and stability. A lot of insoles are cushioned, so you get the extra cushioning effect,” Schaeffer says.
This affordable option from Dr. Scholl’s is designed to protect knee cartilage and the meniscus from shock and stress, per the brand. If you’re looking for all-day pain relief from general knee pain, it’s a great way to distribute pressure and keep knees comfortable.
Per the brand, these insoles are ideal for “high-impact activities” and offer “structured support.” Notable features include a slim heel and arch length and a forefront foam pad. The insole can also be trimmed to fit your shoe.
This triple threat offers comfort, weight redistribution and support in one solid insole. According to the brand, a Pro-Shox top cushions feet and absorbs shock, while also keeping feet cool. The insole also addresses several other feet issues, including arch pain, heel pain and plantar fasciitis.
Talk about a multitasker. This insole from Fulton absorbs shock, provides stability and relieves pain. Per the brand, it addresses a myriad of issues, including knee and hip pain, foot pain, plantar fasciitis, shin splints, achilles tendonitis, back and ankle pain, pronation and supination.
Frequently asked questions
Unfortunately, there’s a laundry list of reasons you might be experiencing knee pain. The good news? Many cases of knee pain boil down to a few common causes:
- Routine wear and tear: “Knee pain can be caused by overuse activity, like running around, jumping and sometimes just walking,” Schaeffer says.
- Preexisting issues: “Knee pain is affected by many different things, including arthritis, malalignment and ligament injuries,” says Parthasarathy.
- Body type: “Knee pain can also be caused by the type of the body that a person has. Whether you have a flat foot, high arches, knock knees or bow legs — all of these things can contribute to knee pain as well as weight,” Schaeffer notes.
- Mechanical causes: “Mechanical causes of knee pain associated with the feet include overpronation, which causes an internal rotation of the leg and stress on the soft tissues on the medial (inner) side of the knee. Conversely if someone has a cavus foot (high arched), they typically do not absorb shock. The shock is transmitted up the leg and they can develop lateral knee pain,” says Greenberg.
Schaeffer tells us that getting the right type of shoes and insoles is “paramount for everybody,” regardless of their foot type.
“If you have a flat foot, you can get a little arch in there with some comfort and stability that can improve every step that you take, and in turn, help your knees,” he says. “If you have knee pain because of shoes, that is also very common and it means you’re not wearing the right type of shoe or the right type of arch support.”
For instance, a ballet flat or flat sneakers can “cause a lot of pressure” due to a lack of “support” and “shock absorption,” per Schaeffer.
Finding the right pair of shoes is just the first step to managing knee pain. Sometimes, medical intervention is necessary.
“If someone has knee pain, they should see a knee specialist such as an orthopedist or a physiatrist,” Greenberg says.
While visiting a specialist, make sure to ask them to determine your foot type — pronated, neutral or supinated — so you know what type of shoe to purchase.
“They can assess your foot structure, evaluate your gait and suggest shoes that offer proper arch support and stability. There are also varying levels of support or stability different shoes provide and it is important to pick the right one based on how flat your feet are or how much additional cushioning you need,” Parthasarathy adds.
How we chose
Knee pain is no joke, especially when it's hindering your everyday activities. Shop TODAY consulted three top podiatrists to get their tips and product picks and also followed their criteria to choose a few other budget-friendly options.
Meet the experts
- Dr. Paul M. Greenberg, DPM, is a clinical assistant professor in the department of orthopedic surgery at the NYU Grossman School of Medicine.
- Dr. Priya Parthasarathy, DPM, is a partner at US Foot & Ankle Specialists, president of the Maryland Podiatric Medical Association and chair of the APMA Communications Committee.
- Dr. Brad Schaeffer, DPM, is a foot and ankle surgeon in New York City.
