These Are the Top Sneakers You Should Invest in if You Have Knee Pain, According to Podiatrists
Knees are just one of those body parts we don't really appreciate until we have problems with them. Aches and pains in your knees not only hamper your movement, but they also can be a constant nuisance, considering how often we use them—walking, running, climbing stairs, even sitting and standing up. And while solving knee pain can be a difficult task, one thing that may help is wearing good shoes. That may mean putting away those strappy sandals and grabbing a pair of sneakers that your knees won't hate you for.
- Nelya Lobkova, DPM, board-certified podiatrist and founder of Step Up Footcare
- Stephanie Anne Lubin, DPM, podiatrist at Broadway Chiropractic and Wellness Center
Best sneakers for knee pain at a glance
- Best overall: Brooks Launch GTS 9, $70
- Best for walking: New Balance 847v4, $115
- Best stability: Mizuno Wave Horizon 6, $170
- Best slip-on: Naturalizer Elite, $99
- Best shock absorbing: On Cloudmonster, $170
- Best max cushioning: Hoka Bondi 8, $165
- Best for pronators: Asics GT 1000 11, $70
- Best fit: Saucony Tempus, $160
- Best lightweight: New Balance Fresh Foam X Vongo v5, $150
- Most comfortable: Hoka Clifton 9, $145
- Best for motion control: Brooks Ariel, $160
- Best for speed: New Balance FuelCell Propel v4, $110
- Best traction: Adidas Solarglide 6, $104
- Best with a wide toe box: Saucony Omni 20, $38
- Best arch support: Vionic Limitless Sneaker, $135
- Best style: Adidas Supernova+, $72
What causes knee pain?
While knee pain can be caused by injury or age, there's one culprit you may not automatically think of: your feet. "When it comes to joint pain, we love to blame it on age, but do we ever stop to think where it stems from? One of the most common areas to experience pain is our knees. Contrary to what most people think, it may not be the knees getting old, but rather the orientation of your feet," says Stephanie Anne Lubin, DPM, a podiatrist at the Broadway Chiropractic and Wellness Center.
Adds Nelya Lobkova, DPM, a board-certified podiatrist and founder of Step Up Footcare in New York City, knee pain, especially when the onset is a new activity, is often caused by alignment issues stemming from our foundation, the feet. "If the feet are not transferring ground reaction forces properly up the chain, alignment is thrown off, and knee concerns arise."
Often alignment issues are caused by the fact that the left and right lower limbs are different lengths, and as the body adjusts to this over time, it has negative effects on the lower body joints. In order to address knee pain, you need to make sure it is properly diagnosed and alignment issues are ruled out. If there are alignment problems, the main solution involves proper sneakers and custom orthotics to align the body. And luckily, you're in the right place for that!
What you should look for in a sneaker for knee pain
Type of foot
Because your foot type can impact your knees, it's important to look for a shoe that's appropriate for your specific foot type. One way to determine this is the "wet foot" test, says Dr. Lubin.
"Wet the bottoms of your feet and step on a sheet of paper, making a footprint. If the wet print shows the entire bottom of your foot, it’s likely that you have a low or flat arch. This is known as overpronation. If you see about half of the middle section of your arch on the paper, you probably have arches that are medium, or more typical in height, this is a neutral foot type. And finally, if you see just the imprint of your toes, your heel, and the ball of your foot on the paper, you probably have a very high arch. This is known as supination." Here's a good visual if you need it. Check out these sneakers with arch support.
"Each foot type has different effects on your proximal joints such as your knees, which can lead to inflammation and pain," says Dr. Lubin. You should be targeting your own specific foot type to prevent injury and knee pain. One way to find a sneaker for your foot type is to focus on the heel. For example, for a neutral foot type and underpronater, the heel height should be symmetrical on the inside and outside.
Motion control
A "motion control" sneaker incorporates the most amount of midsole support, says Dr. Lobkova. "When the midsole is the most rigid or supportive, it allows for the least amount of improper tilting of the heel during walking and running. Less abnormal tilting of the heel means less abnormal rotation of the knee since the mechanics start from the ground up."
Cushioned midsole
A cushioned midsole involves a platform sole, says Dr. Lobkova. "Look for platform sneakers with adequate shock absorption or cushioning under the heel. When there is not enough shock absorption, the forces travel to the next weight bearing areas up the kinetic chain, which is the shins or the knees," she says. If you have inadequate shock absorption in your sneakers, it commonly leads to shin splints or knee pain.
Arch stability
Sneakers for knee pain should have arch arch stability and strong structure to support the foot during impact. "The sneaker should not be able to bend in half or twist 180 degrees," says Dr. Lubin.
Can wearing the right sneakers alleviate knee pain?
Wearing the wrong shoe can aggravate alignment issues and make knee pain worse, says Dr. Lobkova. She advises to avoid rocker bottom sneakers (sneakers with midfoot rockers such as Hoka—they're great for a lot of reasons, but not for folks who experience knee pain) as they put excess pressure on the knees in order to relieve pressure from the ball of the foot. Also stay away from sneakers with very high heel-to-toe drops (above 10mm). "An elevated heel in a sneaker increases stress on the knees, thus worsening underlying alignment concerns," she says.
Dr. Lubin agrees, saying all sneakers are not created equal. People with a neutral arch strike the floor with their heels, then while you roll towards the toes, your arch lightly collapses inward absorbing the impact. The shock of hitting the ground is dissipated to the foot and not up to the knees.
People who are overpronators have flat arches. This means that the arch of your foot stretches inward too much, and it collapses, sending the impact with the ground up the legs to the knees, which then causes inflammation. Supinators have very high arches so they don’t flex enough to provide adequate shock absorption during running or walking. This foot type generally creates extra strain on the ligament connecting your heel and toes, known as the plantar fascia causing both foot and knee pain.
Best sneakers for knee pain
Supportive and lightweight, this pair of Brooks is a great option for everyday walks or runs or longer challenges. They have a GuideRails technology system, which involves bumpers within the midsole around the heel to create additional stability of the heel. “The bumpers extend further on the medial side (inside of the foot) for optimal biomechanical alignment,” says Dr. Lobkova. The sole has air-injected rubber, which is more flexible and lighter than regular rubber, and it’s also made with silica instead of petroleum, which brights a sustainable touch to your feet.
What reviews say: “These are awesome running shoes. I can do all my runs in them, long, short, speed, and even cross-training. I currently have three in rotation – two support and one normal. I love the feel of these.” — Brooks customer
Pros
- Lightweight cushion
- 10mm mid-sole drop
- Midsole support to minimize excess movement
Cons
- Not as supportive around the ankle
Colorways: Black, pink, white
These New Balance shoes will have you striding in comfort on both days where you’re walking down the street or up a long, steep trail. The midsole cushioning of these walking shoes uses two different types of foam for cushioning to make sure you can take on any terrain. The upper is made of mesh to ensure breathability, and the soles are rubber to withstand the elements outside. The heel insert in the midsole allows for motion control, says Dr. Lobkova.
What reviews say: “These NB shoes have a wide toe box–I have very wide, rectangular shaped feet and I love the wiggle room I get with these shoes. They have a good strike through that goes all the way to the heel and a roll bar. The heel is narrow and heavily supported. The heel is a little heavy, but not as heavy as some NB’s. The forefront is flexible enough for easy walking. The insoles are really nice; they’re normally thin little crappy things, but these are thick and gel like, very comfortable and gives nice support, esp in the forefront.” — Amazon customer
Pros
- Stability support to minimize rear-foot movement
- Midsole has two types of foam for support
- Rugged soles
- Mesh upper
Cons
- More for walking instead of running
Colorways: Black, white, blue
If you have flat feet or pronate when you walk and run, shoes with stability built in are important to keep your feet at a neutral position when you move. The Mizuno Wave shoes have cushioning and a stable platform. “The patented Wave plate in the midsole acts as a stable buttress under the inside of the heel, similar to a post on the bottom of an orthotic,” says Dr. Lobkova. The foam wave is asymmetrical, which helps tilt the heel and keep it in the optimal neutral position. The upper is stretch woven, and the shoe is also made of eco-friendly materials.
What reviews say: “This shoe has excellent flexibility and comfort. I have a narrow foot and it is a good fit. My long toes appreciate the stretchiness of the fabric and help me walk the way your feet are designed to do.” — Mizuno customer
Pros
- Stability support via an asymmetrical foam wave
- Breathable, woven upper
- Rubber outsole
- Responsive foam
- 8mm heel-toe drop
Cons
- Not everyone may want maximum cushioning
Colorway: Black, white, gray
Breathable, cushiony, shock-absorbing—what more could you ask for? Naturalizer’s Elite Slip-On sneakers are light on feet and knees, thanks to the Rezorb responsive cushioning in the midsole that decreases impact from hard, unforgiving surfaces. They’re also made with the brand’s Contour+ Comfort technology for heavenly fit, no matter how long they’re on your feet. Even better, they feature sustainable materials in the upper and come packaged in eco-friendlier packaging.
Pros
- Lightweight breathable upper
- Rounded toe, back pull-tab
- Responsive midsole cushioning
- Sustainable materials
Cons
- Not as supportive a lace-up sneakers
- Run narrow
Colorways: Black
This pair of sneakers may make you feel like you’re walking on a cloud. It has maximum cushioning and rebound with each step, but is still lightweight to keep up with your long runs. The cushioned sole is designed to absorb impact and provide soft landings so you can run or walk for longer and without injuries. And with their unique, futuristic style and bright color combinations, you’ll turn heads wherever you go. Dr. Lubin says these are good for overpronators.
What reviews say: No reviews yet
Pros
- Lightweight
- Made with recycled materials
- Lots of cushion but still responsive
- 6mm heel-toe drop
Cons
- Not everyone may want maximum cushioning
Colorways: Glacier, acai, white, fawn, black, frost
Hoka sneakers are synonymous with max cushioning. The Hoka Bondi, another good option for overpronators, uses a soft, light foam to keep your steps soft and comfy. It has engineered mesh on top so your feet stay cool, and there’s a rear crash pad to help with balanced heel to forefoot transitions, and it comes in both regular and wide widths. It also has the American Podiatric Medical Association (APMA) Seal of Acceptance, so you know your feet are in for a treat.
What reviews say: “They are cloudier than the first pair I had years ago and those were like floating on clouds. These are more balanced, cushy, comfy and foot-loving than anything I’ve ever put on my feet. I might get a second pair for backup. Fantastic!” — Hoka customer
Pros
- Lightweight
- Made with recycled materials
- Lots of cushion but still responsive
- 4mm heel-toe drop
Cons
- Not everyone may want maximum cushioning
Colorways: 17 colors
Whether you’re running or walking, the Asics GT 1000 11 will give you softer landings under your feet. The LITETRUSS technology on the inside provides extra support in the midsole to keep your feet stable and help reduce pronation. The soles have lightweight foam, and there is gel technology in high impact areas (like your heel) to help with shock absorption. The upper is mesh and breathable because no one wants hot feet while they’re on the go.
What reviews say: “Love the GT-1000. This is my 6th pair. They are great running shoes or everyday wear.” — Asics customer
Pros
- Get in high impact areas
- Neutral midsole support
- Mesh upper for breathability
- 8mm heel-toe drop
Cons
- Gel may wear out over time
Colorways: 18 colors
A good fitting shoe is important not only for comfort but also for safety. The Saucony Tempus shoes have adaptive lacing and a contoured shape, as well as a padded collar and tongue, to make sure they hug your entire foot just right. The structured cushioning is lightweight and springy, letting you take each step with ease. The upper is made of a lightweight mesh for breathability, and the shoe is also APMA Certified.
What reviews say: “This is a lightweight, but very supportive shoe. Provides great stability overall, but especially in the heel/ankle. I’ll probably purchase a second pair.” — Zappos customer
Pros
- Lightweight and responsive
- Padded collar and tongue for comfort
- Midsole support
- 8mm heel-toe drop
Cons
- Not everyone may want maximum cushioning
Colorways: Alloy, black, campfire story, cool mint, night lite, ViZi gold
The New Balance Fresh Foam has a number of features that all help with stability to control pronation: midsole cushioning, a medial post, a 8mm drop, and lightweight cushioning. The upper is hypoknit with embroidery for style, support, and breathability.
What reviews say: No reviews yet
Pros
- Lightweight and responsive
- Padded collar and tongue for comfort
- Midsole support
- 8mm heel-toe drop
Cons
- Some reviewers say it takes time to get used to the insole
Colorways: White, pink
With a responsive midsole and the American Podiatric Medical Association (APMA) Seal of Acceptance, you know the Hoka Clifton sneakers are going to make your feet (and knees) feel better. The upper is mesh for breathability, and the heel crash pad helps cushion each step. The sneakers also have balanced cushioning that’s ideal for neutral feet, and an extended achilles pull tab that makes putting them on a little easier.
What reviews say: “These sneakers are seriously like walking on a cloud! Very stable, supportive, extremely cushiony and I love them!” — Hoka customer
Pros
- Molded midsole for support
- Extended heel crash pad
- Comes in regular or wide
- 5mm heel-toe drop
Cons
- Not everyone may want maximum cushioning
Colorways: 14 colors
Stable and soft, the Brooks Ariel ’20 has smart support with the GuideRails technology to help keep extra movement under control. This helps your knees, hips, and feet so you can run with less aches and pains. The engineered mesh upper keeps air flowing while you’re moving, and the shoe has a wide toebox to give your toes plenty of room to wiggle.
What reviews say: “The Brooks Ariel is an excellent motion control shoe. It provides great stability. The toe box is roomy enough to wiggle my toes and the cushion at the ankle prevents chafing and blisters. I’ve worn Brooks for a long time, and these are the best.” — Amazon customer
Pros
- Smart support to minimize excess movement
- Soft cushion
- Comes in regular, wide, or extra wide
- 12mm heel-toe drop
Cons
- Boxier look
Colorways: 5 colors
If you have a need for speed, consider the New Balance FuelCell Propel v4. These running shoes are comfortable and supportive, and the midsole is designed to help with propulsion so your steps stay quick. It has no-sew construction for a nice fit and mesh for breathability, which is essential when your feet are moving at high speed. Plus, they just look sleek.
What reviews say: No reviews yet
Pros
- Midsole support
- Lightweight stability
- Comes in regular or wide
- 6mm heel-toe drop
Cons
- May not be as comfortable for longer distances
Colorways: 4 colors
These adidas running shoes have a BOOST midsole that’s designed to provide support and cushioning, as well as return some of the energy of each step back to you. The soles cushioned and responsive to each stride, and the outsoles have traction to make sure your feet grip the ground so you can get outside in a variety of weather conditions.
What reviews say: No reviews yet
Pros
- Lightweight
- Boost midsole
- Knit upper
- 10mm heel-toe drop
Cons
- May run narrow
Colorways: 6 colors available
The Saucony Omni 20 is the 20th version of this sneaker, and it’s a classic for a reason. The shoe is stable yet flexible and has stable cushioning, so your feet get support stride after stride. It’s partially made of recycled materials and has an extended medial post to help with body alignment to help reduce pain. The sneakers in wide and standard widths, and the engineered mesh upper provides both stretch and breathability to help on the days where you spend a lot of time on your feet.
What reviews say: “Saucony is always dependable and delivers as expected. I put my orthotics in these (removing the insoles) and they are comfortable. Good for running, distance walking and/ or trails.” — Amazon customer
Pros
- Lightweight
- Stable and responsive cushioning
- Comes in regular or wide
- 8mm heel-toe drop
Cons
- Not everyone may want maximum cushioning
Colorways: 11 colors
You’ll be able to hit mile after mile with support, thanks to these Vionic sneakers, which are designed to hug your arches, making them a great option for people with flat feet, too. They provide cushioning for walking or cross-training, and a breathable mesh upper to keep your feet cool when you’re active. The sneakers also have a reinforced heel for stability and removable orthotic insert.
What reviews say: “Comfortable for hours when standing, walking or exercising. Great arch support.” — Vionic customer
Pros
- Responsive cushioning
- Crash pad under the heel
- 8mm heel-toe drop
Cons
- Bulkier design
Colorways: Black/white, white, black/green
Comfort and style aren’t mutually exclusive. These adidas Supernova+ sneakers go with any outfit, whether you’re in workout clothes or jeans. With extra bounce in the forefoot, and a hybrid midsole, these running shoes are great for anyone with a neutral foot type. The mesh upper is breathable, and the tongue is padded to provide extra comfort against the top of your foot. The yarn used in the upper is made out of at least 50% recycled polyester and 50% Parley Ocean Plastic.
What reviews say: “These shoes are comfortable and feel like I can put a lot of miles on them. I love that they are so functional but also beautiful and sleek.” — Adidas customer
Pros
- Bounce cushioning
- Mesh upper
- Boost heel and forefoot
- 10mm heel-toe drop
Cons
- Some reviewers say they run small
Colorways: Ecru
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