I’m a running coach with arthritis. These are the best shoes for knee pain

Brooks Women’s Adrenaline GTS 25 Running Shoes

Nike Women’s Motiva Walking Shoes

Converse Unisex Chuck Taylor All Star Classic Canvas Shoes

Adidas Women’s Ultraboost 5X Running Shoes

Dr. Poonam Patel, a podiatric physician with 1Foot 2Foot Centre for Ankle and Foot Care, said these Adidas running shoes are ideal for people with high arches and knee pain. They have built-in arch support and deep heel cups, a feature Patel said can prevent feet and ankles from rolling too far outward or inward. When you limit this type of movement, less stress is placed on knees, which can minimize pain.

Adidas Men’s Ultraboost 5X Running Shoes

These shoes are also among the best options for people who experience heel pain. Dr. Navdeep Dhatt, a board-certified podiatrist at Bay Area Foot Care, previously told CNN Underscored that the sneakers’ soft, impact-absorbing cushioning and stability-boosting torsion system built throughout the midsoles can alleviate discomfort despite the repeated ground impact legs endure while walking and running.

Brooks Women’s Adrenaline GTS 25 Running Shoes

People who overpronate (aka when their ankles roll inward as they walk and run) often have flat feet and need shoes that correct improper form to ensure their knees aren’t taking on the brunt of the work trying to overcorrect. Patel recommends these stability shoes that do just that. Additionally, they boast wide toe boxes that allow toes to splay naturally, a feature the podiatrist said also relieves knee pain.

Brooks Men’s Adrenaline GTS 25 Running Shoes

If you like plush midsoles that nearly remove ground feel, these Brooks shoes are not for you. They have rigid bases that might feel a bit stiff, but Patel said this design decision actually boosts stability. I’ve worn these several times, and while I can feel the ground underneath me, it never leads to discomfort. I especially like wearing them for longer runs and walks because the stability features ensure my gait stays on target even when I’m getting tired.

Puma Women’s Velocity Nitro 4 Running Shoes

Many running shoes I wear for knee pain are heavy because they have extra cushioning to ensure comfort. These Puma shoes, however, are around 7 or 8 ounces, depending on the size you get. This featherlight construction doesn’t mean the shoes lack support, though. The brand’s proprietary Nitrofoam runs from the top to the bottom of the midsoles, ensuring all-over impact absorption. The result? A bouncy ride that supports faster efforts.

Puma Men’s Velocity Nitro 4 Running Shoes

Along with comfort, these shoes offer airflow and breathability regardless of the temperature, thanks to their mesh uppers. I’ve worn them several times throughout summer marathon training, and they’ve kept my feet comfortable despite scorching heat waves.

Adidas Women’s Adizero Evo SL Running Shoes

If you love lightweight running shoes but don’t love how little support they provide, the Adizero Evo SL are just what you’ve been asking for. These shoes weigh about as much as a feather (they’re around 7.5 or 8.5 ounces, depending on the size you get) and have all the design features running coaches like me love. The minimal 6-millimeter toe drop allows for toes to splay out naturally so that your feet don’t scrunch together throughout runs and walks.

Adidas Men’s Adizero Evo SL Running Shoes

I wore these Adidas shoes during the Berlin marathon and noticed a big difference during and after the race. While running, my feet felt supported, and the shoes saved me from slipping on water cups or spilled drinks in the road. After running, I wasn’t as sore as previous marathons I’ve participated in. I owe this, in part, to the Lightstrike Pro foam for which the brand is known for. These are a wear-on-any-run type of shoe. They’re just as good for recovery jogs as they are for faster pickups.

Nike Women’s Vomero Plus Running Shoes

A lot of cushioned running shoes offer comfort but fall flat when it comes to providing the structure and balance needed to support aching or injury-prone joints. When I first tried them on, I knew I had found the Goldilocks pair I’d been looking for. They’re cushioned but don’t feel like Moon Shoes and have the perfect amount of stability for folks who have wobbly ankles and weak joints (like me).

Nike Men’s Vomero Plus Running Shoes

The ZoomX foam midsoles are like pillows for your feet. They provide plenty of cushion and encourage tired feet to keep moving while absorbing all the disruptive and problematic shock that your joints feel from hitting the ground repeatedly. The double-traction outsoles are stellar even on wet days, and even though the uppers are made from soft knit, my feet never get too hot. Best of all, they come in wide options.

Hoka Women’s Bondi 9 Running Shoes

Patel likes the Hoka Bondi 9 specifically for walkers with knee pain. They offer all of the features she looks for in footwear for knee pain, including: optimal cushioning, momentum-boosting rockers, lightweight materials and shock-absorbing midsoles.

Hoka Men’s Bondi 9 Running Shoes

I tested these shoes along with my 66-year-old mom, who needed sneakers to wear for her long walks. We both loved the rocker bottoms, which offloaded much of the work and stress that our knees typically endure during runs and walks. Not to mention, they come in a variety of Hoka’s signature vibrant hues and more subdued tones alike. Pick whatever best fits your personal style.

Hoka Women’s Arahi 8 Running Shoes

I always recommend these Hoka shoes to my clients with knee pain because they’re jam-packed with stability features that encourage a quality stride. Oftentimes, knee pain can arise from improper foot or ankle positioning, according to Dr. Jason Snibbe, an orthopedic surgeon and sports medicine specialist. “There should be proper cushioning of the midsole and stability of the shoe so the shoe does not collapse,” he said. The hope is that when runners wear stability shoes like these, their form improves and, thus, eliminates any muscle tension that contributes to joint pain.

Hoka Men’s Arahi 8 Running Shoes

Snibbe said shoes from Hoka can be very supportive and help take stress off the hips and knees. Plus, these shoes are also backed by podiatrists and have received The American Podiatric Medical Association (APMA) Seal of Acceptance for promoting foot health. Those who overpronate will particularly benefit from the H-frames, which provide stability, while the dual-density compression molded EVA foam provides cushion throughout the soles.

Brooks Women’s Glycerin Max 2 Running Shoes

If you’re somebody who wants maximum cushioning, these are likely the best shoes for you. They’ve got a whopping 45-millimeter stack height, which equates to nearly 2 inches of pure cushion. These Michelin Man shoes feel and look like marshmallows. If you’re adventurous and don’t have any issues with stability or balance, give them a try, but if you have balance issues, it’s best to avoid super-cushioned and high shoes like these, according to Snibbe, because “there’s less ‘ground feel,’ where the person doesn’t get a sense of the stability of the surfaces that they’re walking on.” Instead, he recommends shoes such as the Brook Glycerin GTS 22 above, which aren’t as thick.

Brooks Men’s Glycerin Max 2 Running Shoes

Best for jogs and walks, these shoes are a bit jarring to see when you first take them out of the box. They’re likely taller than any pair of sneakers you’ve tried on, and they feel a bit like a trampoline. I’ve been testing these shoes and wear them when I’m in desperate need of joint relief because they take away pretty much any feeling of the ground from under me.

Nike Women’s Vomero Premium Running Shoes

These shoes are basically the child of the AlterG treadmill and the Vomero Plus shoes above. Running in them feels like you’re nearly weightless. They boast Nike’s proprietary Air Zoom units at the forefeet and heels that I can best describe as trampoline-like. These additions give energy back to your feet and help you propel forward without feeling much shock from the ground.

Nike Men’s Vomero Premium Running Shoes

These shoes won a coveted spot in our CNN Innovation Awards thanks to their ability to provide a comfortable experience for people with chronic pain conditions like arthritis. Whether you need shoes to support you for miles running or walks around the block, you’ll find the support needed wearing these.

“Knee pain is a common chronic injury for runners and can be caused by a variety of reasons, including your running gait and/or shoes,” sports medicine and fitness specialist Bryn Mota said. “Choose a shoe that softens the impact while running, but it isn’t too soft that it changes your stride.”

“Hoka shoes can be helpful because of their maximal cushioning and rocker sole,” board-certified podiatrist and foot and ankle surgeon Dr. Bobby Pourziaee said. “They reduce impact forces and encourage smooth forward movement, which may lessen stress on the hips and knees. However, their high platform may not suit everyone.” Both experts recommend Hoka sneakers, as well as New Balance and Brooks models, for folks looking for the best shoes for knee pain.

Mota said shoes that are cushioned and soften the impact of running are ideal; however, too much softness can change your stride and hinder balance. “You want a shoe that provides enough room in the toe box, keeps the heel in place and has good arch support,” she said.

Improper fit can contribute to a number of issues for runners and walkers; however, old shoes can be the bigger culprit contributing to knee pain. “The most common mistake is continuing high-impact activity in unsupportive or worn-out shoes,” Pourziaee said. “Ignoring alignment issues or sticking with fashionable but unsupportive footwear can accelerate joint wear. Seeking guidance early and choosing footwear designed for support can make a major difference.”

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