Physical Therapists Say These Are the Best Shoes for Knee Pain

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According to a study by the American Family Physician, knee pain affects approximately 25% of adults—and that number is only growing. Because it’s so common, it only makes sense that the best walking shoes for bad knees exist.

“There are many types of knee problems that are painful,” says Jeff Galloway, Olympian, running coach, and founder of Run Walk Run. He suggests that specific shoes may help if it has specific features that reduce the aggravation of the specific problem.

Meet the experts: Alex Chau, doctor of physical therapy at Myodetox; Jeff Galloway, Olympian, running coach, Mike Hamberger, running coach; James B. Chen, M.D., an orthopedic surgeon at DISC Sports & Spine Center; Wenjay Sung, D.P.M., board-certified podiatrist; Sam Gorelik, D.P.M., board-certified podiatrist.

“Overall, there is no such thing as bad knees, only knees that are not ready for the demands of a task like running,” says Alex Chau, doctor of physical therapy at Myodetox. He says his only requirement for a client is that the shoes must feel comfortable. “People who report a shoe to be more comfortable also report a lower risk of injury,” he says.

According to Sam Gorelik, D.P.M., a board-certified podiatrist, support is also vital. “It is important that the sneakers one wears provide support and should accommodate daily activity levels without an increase in pain,” he says.

Ahead, find the best shoes for knee pain and bad knees.

Bondi 8

We like the Bondi 8 for several uses, including everyday walking. Former senior commerce editor, Christie Calucchia, performed a full test and review on these sneakers. “They are supportive and plush with a rocker that makes every step feel a tad easier,” she says. “The shoes are also great for people who stand for long periods at a time. “While I didn’t run the New York marathon this year, I did spectate for hours on the sidelines with my feet comfortably laced up in my trusty Hokas.”

Dr. Chen also endorses the Bondi 8, saying, “This running shoe is known for its maximum cushioning, which can help reduce impact on the knees.” Reviewers also enjoy extra room in the toe box.

What a reviewer says: “I’ve had knee problems due to running and these were so supportive on my outdoor runs that I felt little to no pain. These are also the best for hikes or long walks where you need some extra support!”

Fresh Foam X 1080

If you want a more cushioned shoe, Chau recommends these shoes from New Balance. The midsole foam offers extra cushion, and the rubber outsole helps with traction and durability with extended use. The engineered air mesh upper offers breathability and helps keep your foot comfortable and secure.

The style also boasts the APMA Seal of Acceptance by the American Podiatric Medical Association, which means it was reviewed by a national organization of podiatrists to make sure it promotes foot health.

What a reviewer says: “Very supportive and spacious in my toes, and comfortable for all-day race day.”

Novablast 4

If you seek more flexibility and freedom in your movements (like if you’re a runner or just want to feel like you’re walking on air), you’ll want to consider the Novablast 4.

An engineered woven upper on top of the lightweight profile offers extra stretch and ventilation. Meanwhile, the gusseted tongue ensures that your foot stays secure and in place.

Chau says the style also has a nice, springy feel. Several reviewers agree, noting that the sneaker is bouncy and responsive.

What a reviewer says: “One of my friends is a nurse, and she said all the nurses wear these shoes to prevent knee and back pain.”

Invincible 3 Blueprint

Chau also recommends the Nike Invincible 3 Blueprint for wearers looking for a squishy, springy feel. The maximum cushioning is a reflection of the brand’s highest level of comfort underfoot. Additionally, the foam cushioning and midsole are designed to quickly rebound once you apply pressure—making the shoe a great option for anyone running or training.

While this specific model is discontinued, you can still find some sizes and colors available at Nike.

What a reviewer says: “As someone who trains for marathons, this shoe has to be my favorite daily running and recovery shoe. It provides a great amount of cushion on the feet.”

Ariel ’20

Brooks is a top brand for reliable, no-fuss running shoes. Their Ariel ’20 is another stability shoe that offers great support, cushioning, and extra room in the forefoot. It offers a medial arch and insoles, along with a foam midsole that absorbs impact.

The style is also a great option for those with neuropathy, as it is a certified PDAC A5500 Diabetic shoe—this means that it meets strict guidelines.

What a reviewer says: “Love these shoes so much! I bought these after dealing with foot and knee pain. My orthopedic doctor recommended this specific shoe among others. And so far, I’m not feeling as much pain as I previously did.”

Tempus

Mike Hamberger, running coach and founder of LA Running Coach, says he has run in Saucony shoes for 15 years. Additionally, Chau says the Tempus style is a good choice for a stability shoe.

The Tempus is highly cushioned, and several reviewers enjoy the support from the design, saying the shoes “provide support where you need it.” The design also offers high arch support, so it might not be the best option for those with flatter feet.

What a reviewer says: “I have been looking for a sneaker that’s lighter than my super supportive Brooks Glycerin shoe for tempo/interval days and races. Ran a half marathon in these and never had any foot discomfort.”

Gel-Kayano 30

Another stability shoe recommendation by Chau, the Gel-Kayano 30 is a supportive shoe with a lower arch profile and lightweight cushioning. An external back heel counter helps keep your foot stable on your walk or run.

I own an older version of the Gel-Kayanos and personally enjoy the balanced and lightweight feel. I admire how seamlessly comfortable they are and rotate them in and out for my long walks. Just note that they are a firmer shoe.

What a reviewer says: “I have pronation and I have to walk on uneven surfaces very often for work. The support of these shoes makes me much more confident that I want ‘taco’ my ankle when walking perpendicular to the slope on an incline. The cushioning is also remarkable. I truly feel energized with these on and can bound up and down stairs with no stress to my knees.”

Fresh Foam X More v4

This New Balance style shares the same foam midsole of the X 1080, but it has a lower heel drop of 4 mm and features a different aesthetic. Several reviewers with knee pain praise the shoe, saying that the cushioning feels pillowy and plush. Others also give the shoe high marks for that extra bounce they feel in each step.

The shoe’s outsole has cushion zones and drastic flex zones to encourage a more natural stride. This style also holds the APMA Seal of Acceptance.

What a reviewer says: “I work in healthcare, and I’ve tried a bunch of shoes. I’ve also paid a lot trying to find a comfortable shoe. These feel like your walking on clouds. They are the only shoes that don’t hurt my feet. They also eliminated some of my knee pain.”

GT-2000 12

If you want a softer, less firm version of the ASICS Gel-Kayanos, consider the GT-2000. It also provides lightweight, lower-profile cushioning that is ideal for neutral profiles or overpronators. However, the overall design has more give—while still offering stability.

You get a jacquard mesh upper to help with support and foothold, along with gel technology for lightweight cushioning and easier landings.

What a reviewer says: “I have flat feet and sore knees. These shoes are lightweight and my feet felt great after a long day of walking. Not to mention the loud pink color was super cute.”

How to choose the best walking shoes for bad knees

James B. Chen, M.D., orthopedic surgeon at DISC Sports & Spine Center, says you should look for the following when shopping for your daily pair of walking shoes:

✔️ Support: “You will want enough support to prevent excess foot movement (which can contribute to knee pain) as well as shock absorption to reduce the impact on your knees from walking or running throughout the day,” Dr. Chen says. Gorelik agrees, saying that knee pain can be ameliorated with sneakers that properly accommodate and support any lower extremity deformities.

✔️ Fit: Pressure points throughout the day could lead to discomfort and an altered gait, which may indirectly affect your knees, Dr. Chen explains.

✔️ Comfort: All of our experts agree that comfort is vital in picking the right shoes. “Comfort is extremely important as it ensures your feet are properly supported and cushioned. Uncomfortable shoes can affect your gait and posture, which may lead to worsening knee pain,” Dr. Chen explains.

Additionally, our experts equally stress that the best walking shoe is highly individual to each person and their needs. “It’s simply a matter of which shoe feels the best or most natural to the individual,” Hamberger says. That said, here are some general recommendations that our experts say to look out for:

✔️ Stability: According to Chau, people with medium to low arches can consider stability shoes since they offer some pronation control.

✔️ Motion control: If you overpronate or have flatter feet, Chau says that motion control shoes have a more rigid support, and some studies have found that some runners who overpronate experienced decreased injury risk from these shoes.

✔️ Cushioning: These may be worn by people who have high arches and rigid feet, Chau says. “These are more flexible shoes that give you more motion and cushion when you need it.”

Remember to test-run your shoes before solidifying your purchase. “Test-run them outside, in the parking lot or on the sidewalk, as opposed to the shop staff convincing you to use their in-store treadmill, as the latter will not give you the same feel as running outside,” Hamberger says.

Chau agrees, adding that when you do go to try on shoes, wear the socks you will usually run in. “Since we expect your feet to swell as you pick up miles, there should also be a finger’s width of space between your big toe and the end of the shoe,” he says.

Is it OK to walk or run when you have bad knees?

Like Chau said earlier, there are no such thing as bad knees, only knees that are not ready for the demands of a task like running. “My best advice is to take things slow and start off on an interval jog-walk program, where you may start running for short durations and walking breaks in between,” he says.

Since every case is different, Chau recommends seeking a coach or physical therapist to address any mobility issues of your entire hip or leg and build a bigger capacity and tolerance to activities. “Working with a therapist in making you stronger for the tissue to heal and adapting can take the guesswork out of managing and resolving any knee issues,” Chau says.

If you are really set on running, Galloway recommends following his Run, Walk, Run method. “Those who are running non-stop and have knee pain can often get relief by running for 15 seconds, then walk for 30 seconds (or run 15 seconds, walk 15 seconds or run 20 seconds, walk 20 seconds).”

Galloway explains that beginners should start with a gentle walk of five minutes, and then shift to five seconds of a very gentle shuffle, and then walk for 30 to 60 seconds. “Keep repeating this for only five to ten minutes on the first workout. Then gently walk for another five to fifteen minutes as a warmdown.”

What causes knee pain, and how does it relate to your feet?

Wenjay Sung, D.P.M., board-certified podiatrist in Southern California, shares that different reasons for knee pain include arthritis, previous injury, gout, genetic disposition, and bone structure.

“For most of these reasons, wearing proper walking shoes can help dissipate symptoms and reduce the likelihood of surgical intervention,” Sung says.

According to Gorelik, some common correlations between the knees and the feet are with people who are “knock-kneed” and flatfeet, along with “bow-legged” individuals and high-arched feet. “It is vital that people are aware of these changes in their feet and wear the proper sneakers to reduce excessive motion in the knees,” he says.

What shoes should I avoid if I have bad knees?

“Avoid running in minimalist shoes, as they increase the overall demands on the joints, tendons, and ligaments—in a bad way,” says Hamberger.

Additionally, we mentioned that motion control shoes could be a good option for those who overpronate. However, Hamberger says to avoid motion control shoes otherwise, as they similarly lead to new injuries by preventing the foot from having its slight natural pronation that is expected of human biomechanics.

How we chose the best walking shoes for bad knees

We tested the Hoka Bondi 8 and ASICS Gel-Kayano shoes.

Also, to get a rounded approach to finding the best walking shoes for bad knees, we consulted Alex Chau, doctor of physical therapy at Myodetox; Jeff Galloway, Olympian, running coach, and founder of Run Walk Run; James B. Chen, M.D., orthopedic surgeon at DISC Sports & Spine Center; Mike Hamberger, running coach and founder of LA Running Coach; Wenjay Sung, D.P.M., board-certified podiatrist; Sam Gorelik, D.P.M., board-certified podiatrist.

With our experts’ insights in mind, we additionally conducted our own research to analyze product reviews and descriptions to put together our recommendations.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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