Running Shoes for Knee Pain We Also Tested

In total, we tested 24 shoes, but only 11 earned a spot in our final list of recommendations. While these popular name-brand shoes excelled in some areas, they ultimately didn’t make the cut.

• Hoka's Bondi 8 Running Shoes are well-cushioned and great for wide feet. We appreciate the breathable upper and plush midsole that support our joints. The super thick cushioning has a tradeoff, though—the shoes feel very heavy and make our legs feel fatigued rather than refreshed.
• Asics' Gel-Kayano 29 Running Shoes feel incredibly stable. Our feet didn't slip or slide around at all. Unfortunately, we didn't feel there was enough cushioning in the sole to make them comfortable or responsive.
  

What to Look for When Shopping for Running Shoes for Knee Pain

• Cushioning: Wearing the wrong running shoes, such as ones with inadequate support or cushioning, can lead to knee pain that would have been preventable with the proper shoes. Your running shoes should absorb most of the shock from your feet hitting the ground, says physical therapist Robert Gillanders, PT, DPT. Look for pairs with thick layers of foam or gel padding that will cushion your stride. Some sneakers also have additional cushioning in the forefoot or rearfoot for targeted support where you need it most. But keep in mind that for people with instability issues, too high of a cushion can lead to instability and injury.
• Durability: You want to choose a durable shoe so the support and cushioning won't wear out quickly. Look for shoes with sturdy rubber outsoles that will hold up to pounding and abrasion from running on hard surfaces. Generally, you should replace your running shoes about every 300 to 400 miles, because the cushioning and support will break down over time. If you have chronic injury history at your knees, hips, or ankles, you may want to change your shoes more frequently.
• Fit: Physical therapists and other movement experts can evaluate runners to determine the best shoes for their gait, foot type, and injury history to be able to return to pain-free running, says Gillanders. Your running shoes should fit comfortably right out of the box—no break-in period required. And make sure you have plenty of room in the toe box to wiggle your toes.
  
• Heel-to-Toe Drop: Heel-to-toe drop refers to the difference between the height of the shoe at the heel and at the forefoot. The drop of a shoe can affect your cadence, foot strike, and what part of your body takes on the load or impact of each step. A gait analysis at a specialty running store or with a physical therapist can help determine your foot strike and the best shoes for you. A lower heel-to-toe drop is often better for runners who want a midfoot or forefoot strike and put less pressure on your knees and hips, while the higher drop encourages rearfoot striking.
• Weight: To help prevent knee pain, you’ll want a shoe with ample cushioning and good support, which often will increase the shoe’s weight. However, thanks to today’s shoe technology, it’s possible for a shoe to be lightweight and still supportive and well-cushioned. If you look for shoes that weigh somewhere between 6 and 12 ounces, you’ll get a range of options that are comfortable and supportive without being too flimsy or bulky.
• Arch Support: Proper arch support in your running shoes will keep your feet, ankles, and knees properly aligned, stable, and supported. Keeping your feet aligned and supported reduces strain on your knees. Look for shoes with molded arch supports or shoes that allow for custom orthotics to be inserted.

How We Tested Running Shoes for Knee Pain

To choose the best running shoes for knee pain, we tested 24 pairs over six weeks, hitting trails, paths, roads, and treadmills. We often have two people test each shoe to see how they fit and feel on different foot types. During testing, we evaluate each shoe based on the following criteria.

• Fit: When we first try the shoes on, we check that there's room in the toe box for our toes to spread and wiggle. We also note how the shoe feels around our heel and how the laces feel across the top of our foot and around our midfoot. We use these observations to help determine if the shoe runs large, small, or true to size. During test runs, we make note of any tingling, numbness, or blisters that may indicate poor fit.
• Cushioning: During test runs, we note whether the midsole cushioning feels thick and plush or thin and firm. Regardless of the cushioning level, does the shoe absorb the impact of our footstrike? Do our knees hurt more or less after a typical run? We only recommend shoes with enough cushioning to prevent knee pain.
• Comfort: The comfort of a shoe is related to its fit and partly dependent on personal preference. To evaluate comfort, we note if the shoe feels breathable and keeps our feet at a comfortable temperature. We check if our toes jam into the front or top of the shoe and if there are any irritating seams or fabrics.
• Responsiveness: A responsive shoe has elements of springiness that propel us forward with each step. During our test runs, we determine if the shoe "pops up" or bounces as we step. We prioritize shoes that absorb shock and provide smooth transitions because these features relieve knee pain and pressure.
• Stability: While running in each pair of shoes, we pay attention to how the arch and midsole feel, as well as the fit around the heel. Does our heel slip up and down? Does our foot slide around in the shoe? Does the sole of the shoe feel solid and grounded with each step? How do the shoes perform on uneven terrain like paths or gravel?
• Overall Value: To assign each shoe a value score, we take a look at the cost of the shoes only after we've tested and evaluated for all the other categories. Based on the shoe's performance, we evaluate if the shoes are priced accurately.

Our Experts

We consulted experts at every stage while researching and testing shoes for this story. Podiatrists and physical therapists provided guidance on how running shoes should fit and feel, as well as features to look for that would support knees and other joints.

• Robert Gillanders, PT, DPT, physical therapist in Charlottesville, Virginia 
• Jack Hackett, head coach and founder of Infinity Running Company 
• Brent Rader, DPT, physical therapist at Mid-Maryland Musculoskeletal Institute
• Brandon Schmitt, DPT, ATC, physical therapist in White Plains, New York
• Diana Valencia, DPM, podiatrist at NYC Foot & Ankle Center
  

Frequently Asked Questions

What type of running shoe is best for knee pain?

People who are prone to knee pain generally benefit from a running shoe with extra cushioning to reduce impact and solid support to promote a stable gait. A spacious toe box that provides additional comfort and stability is also helpful.

Can running shoes affect your knees?

Yes, running in improper or worn-out running shoes can lead to knee pain. Before starting a running program, get a running gait analysis done at a running store to ensure you get the right shoes for your foot type.

What can you expect to pay for running shoes for knee pain?

A quality pair of running shoes for knee pain usually costs anywhere from $100 to $170, but if you want to save money, older models have many of the same features at a discounted price. The budget-friendliest pairs on our list are often available for about $100.

Are cushioned running shoes good or bad for knee pain?

It depends on the cause of your knee pain, but in general cushioned shoes can be helpful for shock absorption and reducing knee pain. For example, a study of individuals with knee osteoarthritis found that cushioned shoes helped reduce the amount of pain in the affected knee and allowed them to walk longer each day compared to a control group. But if a cushioned shoe starts to increase instability on a walk or run, this may set you up for injuries—and potentially more knee pain.

Why Trust Verywell Fit

Christine Luff, ACE-CPT, is a writer for Verywell Fit with more than 20 years of experience writing and editing health and fitness content and product recommendations. As a certified personal trainer, running coach, and avid runner, she’s always researching and testing running shoes. Luff relied on her personal experience as well as testing insights to create this list.