Best Running Shoes For Knee Pain Reviewed & Rated For Performance

The last, yet most important step before heading out for your jog is putting on your running shoes. Choosing the proper pair can mean the difference between a long satisfying workout, and one that ends in injury.  This list will not only look at the top 15 running shoes for knee pain, but will also explain the different types of pain and guide you through choosing what is best for you.

It is important to understand the cause of your pain before deciding on a running shoe. A huge concern associated with knee pain is over-pronation of the feet. Finding a shoe that stabilizes the heel, and a midsole that resists collapse will keep your feet and knees in proper alignment throughout your entire workout. It makes no difference how much cushioning a shoe has, or how breathable the mesh is if the shoe does not fit your foot properly. One of the most important aspects when choosing the right running shoe is to ensure the correct fit, which will in turn deliver the most support. Not too snug, and most certainly not too loose.

Last Updated: March 6, 2018
By Tierney Lloyd:

The most recent update features 5 new running shoes that will help with your knee pain, taking the list to 15. A criteria for evaluation and FAQ section were added to carefully go over, and look at how knee pain occurs, and how to fix it.

Featured Recommendations 

Saucony Cohesion 8
  • Saucony Cohesion 8
  • 4.7 out of 5
    Our rating
  • Stability Heel Grid
  • Wide Tox Box Area
  • Price: See Here
 
Salomon Speedcross 4
  • Salomon Speedcross 4
  • 4.5 out of 5
    Our rating
  • Aggressive Grip
  • Minimalistic and Strong Lace
  • Price: See Here
 
Avia Avi-Endeavor
  • Avia Avi-Endeavor
  • 4.5 out of 5
    Our rating
  • EVA Midsole
  • Padded Tongue and Collar
  • Price: See Here

Taking the extra step to get your foot sized will help in the process of finding what is right for you. If medical orthotics are needed to help stabilize your feet, it is essential to find running shoes that are either wide enough to accommodate them, or that have removable insoles/sock liners.

One thing that doesn’t need to be forgotten about is style. Just because the runner needs extra cushioning, or a deeper heel cup does not mean that the shoe cannot remain stylish enough to be worn on a day to day basis. The athleisure look has taken over, thus giving everyone the chance to dress comfortably while still remaining fashionable. It is nice to be able to go from working out, to running, to doing errands while still looking put together. This list will not only help you feel comfortable all day, but stylish as well.

 

 

15 Best Running Shoes For Knee Pain

 

 

 

1. Saucony Cohesion 8

Made to deliver strong foot support and cushioning for those who enjoy their daily runs but are concerned about the possibility of experiencing pain during their workout. These running shoes have thick cushioning to provide ultimate support, while remaining lightweight and airy.
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Heel Grid System
For a stabilized heel, and balanced cushioning throughout the midsole, this added feature ensures that your feet are provided with a stable platform. Important for those with knee pain who need sturdy protection.

IMEVA Midsole
Midsoles not only aid in stabilizing your foot, but adding comfort as well for all terrains your shoes may come across. The IMEVA midsole is a great addition to these running shoes. Creating a more cushioned feel, with added bounce while still maintaining a lightweight feel.

Cost and Value
As the top rated running shoe, it is very fairly priced. Depending on color choice, the price may vary slightly but you are still receiving a tremendous deal considering everything the Saucony Cohesion has to offer.
Pros
  • Reflective Hits
  • Rubber Outsole
  • Breathable Mesh
  • Removable Insole
  • Flex Grooves
Cons
  • Narrow Fit

2. Asics Gel Venture 5

Performance-driven running shoes that are made with your foot and body in mind. Asics made sure to provide consistent comfort and style throughout the shoe. With a deep gel heel cup, and added features like a pull tab on the heel for easily taking them on and off, these running shoes are hard to beat.
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Arch Support
The perfect blend of cushion for absorbing impact, and giving you much needed arch support. Whether you are going for a light jog around your neighbourhood or participating in a marathon, you can rest assured that you will have no pain by the end of the day.

Removable Sockliner
One of the biggest struggles when knee pain is a concern is finding a running shoe that has a proper insole. These not only already come with a well cushioned midsole, but give you the option to remove the sockliner; thus allowing you to insert your own medical orthotics for optimum comfort.

Cost and Value
One of the best values given the quality and care Asics put in to making these. With great features like a removable liner, and carefully crafted rubber outsoles for all terrains; these are one of the most versatile pairs of running shoes on the list.
Pros
  • Gel Cushioning
  • Removable Sockliner
  • Rugged Outsole
  • Neutral Color Selection
  • AHAR Outsole
Cons
  • Break-in Period

3. Skechers Energy Afterburn

For 25 years Skechers has been creating products with the consumer in mind. Over the years they have strived to develop shoes that meet all consumers lifestyle needs. These Energy Afterburn running shoes are no exception. Made of leather to withstand all weather conditions, lug rubber outsole for increased traction and adding pull tabs on the tongue and heel for easy on and off.
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Pull Tabs
With shoes that are made to fit snug, one of the most daunting tasks (other than the run itself, of course) is taking your shoes on and off. Though it may seem like an almost unnoticeable feature, the ease these small tabs provice can make all the difference when it comes down to the final decision on choice of shoe.

Lug Rubber Sole
In addition to the slip-resistant qualities of rubber outsoles, lug rubber; generally used on boots or hiking shoes, has deep indentations that are ideal for traction and stability.

Cost and Value
Though Skechers has become a more than reputable brand over the years, they have managed to maintain a fair price range for their buyers. Though not the most stylish compared to others on the list, they offer a nice neutral color selection, and a wide range of sizes.
Pros
  • Padded Tongue and Collar
  • Leather
  • Padded Heel
  • Cushioned Midsole
  • Arch Support
  • Classic Colors
Cons
  • Run Large

4. Salomon Speedcross 4

4. Salomon Speedcross 4
A different style than any other running shoe on this list. The Salomon Speedcross' have an almost cleat-like look making them ideal for running through forests and trails. With an aggressive, trustworthy grip, and well cushioned midsole these shoes will fit like a glove and provide exceptional support.
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Aggressive grip
Feeling like you may slip at any time, and injure yourself especially while on steep or slippery terrains like mountains takes the fun away from running. This is where Salomons Contagrip comes in. Developed with different densities and compounds, to make sure you could perform to the best of your ability, regardless of the terrain or weather conditions.

Precise Foothold
With technologies such as Sensifit, your feet will feel cradled, giving you an incredibly snug yet comfortable, almost customized fit. The Quicklace one-pull tightening feature makes it not only a breeze to take them on and off, but also ensures a quick secure fit.

Cost and Value
A great deal considering it is a shoe unlike any other on this list. The Contagrip feature is ideal for anyone who enjoys being adventurous and trail running, but has concerns about the impact it may have on their bodies.
Pros
  • Aggressive Grip
  • Minimalistic Lace Up Detailing 
  • Water Resilient
  • Mesh 
  • Stylish
Cons
  • Laces Can Be Hard to Loosen

5. Brooks Glycerin 14

5. Brooks Glycerin 14
Offering excellent arch support, a plush and well cushioned midsole; with the option to remove and insert your own specialized medical orthotics and a flexible outside made to run long distances. These running shoes are ideal for anyone struggling with over-pronation of the feet. From classic to brighter and more outgoing colors, there is something for everyone.
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Highly Cushioned Midsole
The Super DNA midsole is unlike any other made by Brooks. It moulds to your feet while adapting to speed, and environment ensuring the perfect amount of shock absorption. The Caterpillar Crash Pad offers extra stability, and a custom-like feel by flexing with your foot.

Accommodates Orthotics
For those suffering from knee pain it is so important to have a running shoe, that if not made with enough cushioning, at least gives you the option to insert your own insoles. Though this Brooks model gives you the option, it isn't likely you will need to given the already plus yet firm insole it has.

Cost and Value
Slightly more expensive, however the Brooks Glycerin 14 are not only made to last, but are made specifically for those needing extra support all around. The perfect option for anyone looking to add in their own insoles.
Pros
  • Breathable Mesh
  • Removable Foam Insole
  • Soft Fabric Lining
  • Reinforced Toe
  • No Break-In Period
  • Flexible
Cons
  • Run Small

6. Puma Tazon 6

6. Puma Tazon 6
A stylish design that makes it easy for you to go from running on the track, to running errands seamlessly. Though it may appear to simply be for looks, it goes far beyond in delivering excellent support and functionality.
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Raised Heel
Not only is the heel-pod made with durable foam for great shock absorption, it is also slightly raised taking any tension off of your achilles. Giving you proper support for your feet and legs.

EcoOrthoLite Sockliner
Not only made to provide optimum comfort, but you can feel good in every way while wearing this environmentally friendly sockliner. Not only are they breathable, wicking away moisture while you run, but they also are made to retain their thickness and shape, ensuring you have long-lasting support.

Cost and Value
For a well made name-brand running shoe you would expect the cost to be quite high. Puma however, not only made a high quality shoe, but a versatile one at that. Great for running, walking, or just being on your feet, you will be provided with all day comfort and support.
Pros
  • Midfoot Saddle
  • Breathable Sockliner
  • EVA Heel Pod
  • True to Size
  • Raised Heel for Added Stability
Cons
  • Take Time to Take On and Off

7. New Balance 990V3

7. New Balance 990V3
The most performance-driven shoe by New Balance made to provide you with an effortless run, and workout. Abzorb crash pads are added in so that every time your foot touches the pavement it is smooth.
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Abzorb crash pads
Created to absorb all shock, and leave you injury and pain free. You never want to feel the force of the your feet hitting the pavement step after step. Having a midsole featuring technologies that aid in comfort and support make all the difference.

Wide size range
Being able to have a shoe wide enough to comfortably accommodate an orthotic can make or break a quality running shoe for many. New Balance understands that not all feet are the same, and therefore has created an extremely wide range of sizes. From medium, to narrow and of course wide feet, there is a size for everyone.

Cost and Value
An expensive choice compared to others, you are however receiving a product that is customizable and made in the USA. These running shoes could be considered more of an investment, especially for those who run often and want quality shoes.
Pros
  • Reflective Detailing
  • Rubber Forefoot
  • Dual-Density Collar
  • Made In the USA
  • Designed to Fit
Cons
  • Heavyweight (May Feel Clunky During Long Distance Runs)

8. Adidas Ultra Boost

8. Adidas Ultra Boost
It is rare to find a shoe that not only looks beautiful, but performs beautifully as well. One of, if not the most comfortable running shoe on the market. Whether you are outdoors, or inside a gym on the treadmill; Adidas has created a shoe that offers next-level comfort. Their Boost feature makes you feel like you're running on a cloud, regardless of terrain. The rubber outsole provides tremendous support, wet or dry, making sure you have no excuse to miss your workout because of rain.
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Boost
TPU was reshaped to created the spongy outsole that Adidas ultra boosts feature. The lightweight material is ideal because it adds zero weight to the shoe. The most responsive cushioning yet, with energy-returning power - Boost allows you to push yourself to the limits.

Torsian System
This lightweight arch support is ideal for forward motion sports, added between the heel and forefoot creating a more stable ride. This allows the midfoot to naturally adjust itself to the ground, correcting any improper flexing of your foot, and giving the runner and all around sturdier and more comfortable run.

Cost and Value
The most expensive on the list for multiple reasons. Adidas is a trusted brand, known for making quality, high priced items. You can rest assured that you will receive a product that you are excited to wear, that not only fits well and feels like walking on air, but also looks extremely fashionable.
Pros
  • Removable Insole
  • Supportive Cage
  • Moulded Heel
  • Torsion System For Stability
  • Stylish
  • Trusted Brand
Cons
  • Small Color Selection

9. Hoka One One Clifton 3

9. Hoka One One Clifton 3
An all purpose running shoe with features that have taken it a step above others. With a more accommodating forefoot, and a no-sew speedframe which is a seamless interior; practically eliminating any risk of irritation.

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Meta-Rocker Midsole
Specifically designed to act like a rocking-chair; to encourage a guided gait-cycle. While still supporting the runners natural form, the meta-rocker supports a smooth roll from initial impact. Each step is instantly easier and more comfortable.

Accommodating Forefoot
Built to allow better toe splay, the runner is therefore given much better stability and comfort. A running shoe with a narrow forefoot can cause not only discomfort but can squeeze your toes too tightly, throwing off your balance and in turn causing injury.

Cost and Value
With a price range varying mostly on choice of color deisgn, your basic neutral tone running shoe is reasonably priced. A simple shoe that offers strong support for pain and discomfort in not only the knees, but throughout your body.
Pros
  • Seamless No-Sew Interior
  • Accommodating Forefoot
  • Air Mesh Upper
  • CMEVA Full-Length Midsole
  • Bright Color Selection
Cons
  • Narrow Fit

10. Avia Avi-Endeavor

10. Avia Avi-Endeavor
Made to help you go that extra mile, Avia is passionate about providing runners with exceptional, affordable quality. Thoughtfully conceived with a fabric that envelops your foot, offering a nice snug fit. Extra touches like a padded tongue and collar are examples of how Avia puts the runners needs first, knowing how important comfort is.
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Cantilever technology
It is so important for your foot to be centered while running to prevent injuries. The Cantilever keeps you aligned while also adding enough bounce to lessen the impact of the ground and keep your feet stabilized.

Rubber Outsole
The rubber sole is designed to support impact while also providing the elasticity necessary to keep you moving. The grips limit the stress on your feet making this footwear a standout among athletic shoes.

Cost and Value
The most cost effective product listed, yet still extremely stylish and highly rated. A perfect example that paying more money for something doesn't always guarantee better quality. Avia did not create a shoe that will last forever, however at that price buying two pairs at a time won't break the bank.
Pros
  • Lite Midsole
  • Padded Tongue and Collar
  • Breathable Mesh
  • Leather
  • Rubber Outsole
Cons
  • Short Tongue 

11. Altra Lone Peak 3

11. Altra Lone Peak 3
The newest version of Altra's trail shoes are even more durable than before with added protection throughout, ensuring you the best experience possible. With a redesigned outsole that provides an overall better grip and spacious, comfortable toe-box that allows your foot to splay exactly as it should.
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MaxTrac Outsole
This new outsole provides unwavering protection and stability regardless of your terrain, and the obstacles that may be thrown at you throughout your run. The lugs are specifically designed to give your feet traction at all times and keep you on your feet without the fear of slipping.

FootShape
Designed to not only improve your foot's overall health but specifically made to ensure your toes splay correctly and do not feel pinched or uncomfortable at any point. This spacious toe box allows for your toes to have the room they need to provide you with superior stability and thus enhancing your overall workout.

Cost and Value
On the higher side of prices, however, Altra truly creates shoes designed with you in mind and ensures they are full of features that really enhance your overall performance, and keep your feet feeling good. If you are looking to invest in a good pair of trail shoes these are a great choice.
Pros
  • Contoured Footbed
  • Dual-Layer Eva Midsole
  • Accommodates Toe Splay
  • Rubber Sole
Cons

Too Soft for Rough Terrain

12. Saucony Zealot ISO

12. Saucony Zealot ISO
Advanced technologies and new designs keep Saucony at the top when it comes to brands that create exceptional running shoes. From watching athletes and studying how their feet move and work, shoes like the Zealot ISO’s were created to maximize your performance in anything you do. Being able to adapt to the shape of your foot, and providing you with more cushioning than most other midsoles on the market are just a few features that make these runners so great.
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ISOFIT Upper
A common problem is the upper part of the shoe being too constraining which can have long-term effects on your foot's health, the Zealots upper however not only provides you with extreme support, and breathability, but you optimum fit as well. You never need to worry about your shoes not fitting properly again because the floating cage helps adapt to your specific foot shape and size and gives you an almost custom-like feel.

PWRGRID Cushioning
This lightweight foam offers 20% more cushioning to the midsole than other standard ones on the market. This midsole will not only help absorb all impact, it will also add a spring to your step and ensure a smoother run overall.

Cost and Value
An expensive option, yet one you will not regret if you are in need of a new pair of running shoes that you want to provide optimum comfort and support, and last. Although all running shoes should be replaced after around 400 miles, not all shoes even make it that fall before falling apart, you can rest assured however that these will.
Pros
  • Neutral Cushion
  • Rubber Sole
  • Support Cage
  • Midsole Cushioning
  • Low Profile
Cons

May Need to Size Up

13. Nike Pegasus 33

13. Nike Pegasus 33
Known for delivering a smooth, impact absorbing ride, Nike continually makes running shoes that are a step above the rest especially when it comes to speed. With a knit upper that provides all-day breathability, and wicks away moisture and a wide selection of fun, bright color designs, these running shoes can easily be worn every day for a fashionable athleisure look.
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Zoom Air
The pressurized airbags in the sole of the shoe provide extremely responsive cushioning that puts a spring in every step and offers the perfect amount of cushioning. This technology ensures all-day comfort and is especially great for runners that want help running that extra mile.

Breathable
Whether you are running intensely or wearing your shoes casually, it is always important for them to be made of a breathable material to ensure your feet stay cool all day. These running shoes have a lightweight, mesh and knit upper that gives the shoe an airy look and feel.

Cost and Value
Nike is one of the most popular athletic brands, so it is surprising that their running shoes are among some of the other affordable options on this list. Just as good as the more expensive runners, and with many of the same features, these Zealot ISO’s will not break the bank and will keep your feet feeling comfortable all day.
Pros
  • Cushioned Midsole
  • Color and Design Selection
  • Zoom Air Feature
  • Breathable Material
  • Flywire Cables
Cons

Run Small

14. Mizuno Wave Rider 20

14. Mizuno Wave Rider 20
Mizuno has come out with their 20th edition of the Wave Rider and its back, and ready to perform. Offering every possible feature it can to ensure great performance, comfort, and support. These running shoes will absorb impact like no other and provide you with the perfect amount of arch support.
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Parallel Wave
This feature in the heel of the shoe not only provides added support but evenly distributes impact to lessen the effect each step may have on the rest of your body, especially your knees. Added touches that help with impact are very important where foot and body health is a concern.

Removable Insole
One of the most important features for some in a running shoe, especially those who suffer from knee pain, is the option to remove the insole. This option gives you the ability the insert your own medical orthotics to optimize comfort and stability. Regardless of how cushioned or comfortable the original insole is, many are in need of customized support, and not all running shoes allow for that.

Cost and Value
Considering all of the great features these running shoes are well-priced and an affordable option. For those looking to test out a new pair, but not necessarily spend a great amount of money “investing” in a pair of runners, these will do the trick.
Pros
  • Removable Insole
  • Breathable Fabric
  • Rubber Sole
  • Cloudwave Technology
  • Durable Midsole Foam
Cons

Sizing Tends to be Off

15. Brooks Ravenna 7

15. Brooks Ravenna 7
Built with the overpronator in mind, the Ravenna 7’s have everything you could want in a running shoe, from removable insoles and breathable materials to long-lasting durability and support. Everything about these shoes screams comfort and stability and they ensure that regardless of weight or running skills impact will be properly absorbed and the shoe will remain flexible.
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Energy Return
It is important to always get back what you give, especially when it comes to long, tiring runs. If your running shoes are not providing you with sufficient energy return, and giving you an almost bounce with each step they are not doing their job. Forefoot pods ensure that spring in your step as well as a well-cushioned midsole so that nothing holds you back while you’re on the track.

Padded Tongue and Collar
Soft materials and padding are extremely important when it comes to comfort, although it may not be the first thing you think to look at, it can make all the difference. A plush, padded tongue adds cushioning and support to the top of your foot; a place with many fragile tendons that can be easily irritated and damaged. Protecting that area, and ensuring that no irritation throughout your day occurs is very important and should not be forgotten about.

Cost and Value
A more expensive running shoe, but for those who take running very seriously and will not only be using these at the gym but to run the distance in, they are worth the price. It is always important to look at all aspects of the shoe and ensure they fit your needs before splurging.
Pros
  • Mesh Upper
  • Rubber Sole
  • Plush Tongue and Collar
  • Removable Foam Insole
  • Mid-Foot Crashpad
Cons

Width May be Off

While knee pain or injury is something as many as 70% of people will suffer from at one point in their lives, it does not have to stop you from performing your favorite exercise, such as running. Running may be good for your health but it hasn’t always been proven to be great on our bodies, more specifically our knees. The most effective way to prevent pain or injury while running is to find the perfect running shoe for your specific needs.

First and foremost it is crucial to find out what the root cause of your knee pain is, making it easier to find a running shoe that will help ease it. This list consists of incredible options that will aid in different ways, so you, the runner must first know what it is you are looking for in a shoe.

Are you feeling pain in your knees every time you run? There are many reasons and causes for knee pain; inner or outer pain, IT band injuries,  but one of the main factors tends to be related to how your foot lands during a run. A shoe that encourages you to land on your midfoot, rather than your heel, will help distribute weight to your muscles instead of your joints, thus preventing future injuries.  Running on softer surfaces such as your local track, or on dirt trails lessens the impact on your knees. Remember, not all running shoes are a one size fits all, there will be a pair that fits someone like a glove, yet leaves you sore at the end of a run. You must understand your body and its needs first and foremost.

Criteria for Evaluation the Best Running Shoes for Knee Pain

Support

The first thing to look for and consider when knee pain starts to arise is the type of support your current pair of running shoes offer and whether it is enough or actually too much. Yes, there is such thing as too much support, and a lot of the times people actually have a running shoe with too much and don’t even realize it. There are generally two types of runners, and they both need very different things when it comes to running shoes.

  • Neutral Runners
    Runners with a neutral stride will maintain balance throughout their run which prevents any sort of misalignment that can potentially put unwanted stress on muscles and joints. If you are a lightweight runner you do not need a lot of support and want an almost barefoot feel. A shoe with too much cushioning and bulk is what could possibly be causing your pain because it is providing you with unnecessary support and altering the way your foot lands when you run.
  • Runners With Pronation Problems
    Pronation is when the ankle rolls either inward or outward when running; overpronation and underpronation. The first step is to determine which you are; if your foot rolls inward you overpronate whereas outward means you underpronate. If this affects you, it important to purchase the proper footwear that will correct the problem and alleviate any pain you experience while running.

If you have switched running shoes to ones that better accommodate your running style, and knee pain yet still find issues arise throughout a run it is important to evaluate your overall strength and level of fitness. One of the best ways other than the proper pair of shoes to alleviate pain is to have good hip and core strength. When your entire body is in alignment and strong it takes pressure off of specific body parts and prevents painful injuries.

It is also imperative to listen to your body and not ignore signs that there is a potential issue. If at the beginning of your run you instantly feel a sharp pain, or pressure, something is not right; whether that be your posture or your footwear. Evaluate if you should continue your run or not, knee issues are serious and are not something you should “push through”.

Cushioning

When you go for a run you may think that you’re doing something great for your body; getting in shape and being healthy, however without proper running shoes and cushioning you can potentially cause long-term damage to your body. Running is a very high impact activity and every time your foot strikes the ground you are transferring up to 3 times your body weight onto your joints. You may not notice pain right away, but after time with incorrect shoes, you will.

Investing in the right pair of running shoes is crucial to ensuring you are getting a satisfying workout while not putting pressure on your knees. Most think that the more cushioning, the better; that it will absorb all shock and alleviate any possible pain, however, this has been proven to not always be the case.

Running Barefoot

  • You run on the balls of your feet
  • The arch of your foot flattens to provide stability and a spring to your step
  • Your feet  and toes splay naturally

Cushioned Runner

  • Elevated heel causes you to run heel first
  • Transmit the shock back up your body and joints

Rather than investing in a pair of running shoes with an unnecessary amount of cushioning, try running with your regular runners but on softer surfaces like tracks, trails or grass. Most runners think they need that extra cushion to absorb the shock from their feet striking the hard ground, however, if you swap out that hard ground for something much softer, the impact is much smaller.

That isn’t to say you do not need cushioning and should scrap a shoe with soft foam insoles altogether, it just means you should analyze what truly feels best for you and leaves you pain-free. A lot of the time if you are in need of proper support determined by a doctor, medical orthotics are given to prevent injury and can be slid into most shoes. If you are unsure of the type of insoles your shoes should have, and how much cushioning is right for you, consult with your podiatrist about potential orthotic options.

As your shoes become more and more worn they are less able to properly cushion your feet and absorb impact, always keep an eye on your shoes and keep in mind how long you have had them. If you start to notice your feet or legs are sore after a run, it may be time to invest in a new pair. Running shoes have an expiry date and for your overall health, they should not be worn past it.

Running shoes with quite a bit of cushioning are best suited for those with a higher arch in their feet that need extra help with shock absorption. You will notice right away if you are wearing a running shoe that does not offer you proper arch support because you will feel the brunt of the impact in your heel and toes; as there is less surface area for the entire foot to absorb impact. If you are not sure what type of arch you have the easiest test is to dampen your foot and step onto a piece of paper or paper towel.

  • Natural Arch
    If the about half of the arch area is filled in you have a natural arch, which is the most common and means your arch and foot naturally absorb the shock caused by your bodyweight while running, and most types of running shoes should fit well.
  • Flat Arch
    If you can see almost the entire surface area of your arch you have “flat feet” meaning your feet roll inwards when you run, this can be good for shock absorption, but negative for your knees.
  • High Arch
    If your print has a thin line or no arch area at all you have high arches and are in need of extra cushioning.

Traction & Grip

The sole of a shoe is one of the most important aspects and should be a key factor when looking at new shoes. Depending on how and where you will be wearing your new shoes, the sole can affect performance and keep you stable and injury free. This is where shock absorption and motion control happen and picking your shoe based on style or design and not if the features are specific to your needs or not can be harmful.

Know the difference between soles, and that some are not made for certain terrains for a reason. Trail shoes commonly have a soft rubber sole; this allows for optimum grip on slippery, rocky and muddy terrains. This sole is not made or cement and therefore it will wear out much quicker than normal.

You may think your running shoes have more life left in them, and try to drag out the use of them way past their shelf life, however replacing them when the time is right is the best way to keep your performance strong, and avoid injuries. Runners should be replaced generally after about 400 miles, or when you begin to notice wear and tear. Depending on the amount you wear your shoes after a few months take the time to evaluate the condition they are in, and if they still feel like they did when you first got them and offer the same support.

The best way to determine whether or not your shoes are still wearable is simply by listening to your body and recalling if everything feels right when you wear them, or if you notice unusual pain throughout your run, or your feet are sore afterward. A little pain at first can quickly become a bad problem if it is ignored. If you start to notice pain, take a look at the bottom of your shoes as well. If the soles appear worn or cracked that is a good sign that it’s time for a new pair.

Stability is key to ensuring you stay injury free, and if the soles of your shoes are not designed for the terrain you plan on running on, you will not grip the surface properly and can easily slip and fall. There are many different types of running shoes for a reason, and these should not be mismatched. If you wish to run on trails some days, and along the sidewalk on others, you need two different types of running shoes to ensure proper grip and comfort.

Fit

Choosing the proper running shoe that fits your foot perfectly is crucial, and not always the easiest task. First and foremost take trends and style out of the equation and focus on what will feel best for you. Just because a shoe looks nice does not mean it is going to do anything beneficial to you, and what use is a stylish pair of runners if you can’t even wear them due to pain and discomfort.

The first place to start is your size; this may seem simple, you always buy the same size but you shouldn’t because all shoes and brands fit differently. You may be a specific size in one brand, but a completely different one in another, never try to make a pair of shoes fit, they either do or they don’t. Running shoes require no break-in period and should feel great instantly.If for whatever reason you notice irritation or your toes being pinched they are not fitted properly.

Never try to make a pair of running shoes fit by tying the laces as tight as you can, or hoping after a few uses they will stretch out. Depending on the material your shoes may expand slightly, but not enough to alleviate major discomfort. The top of your foot also has a lot of tendons and nerves that can be easily damaged when tight unnecessary pressure is applied there throughout intense physical activities.

Although tenderness and pain in the knees can be caused by a lot of different things the easiest and first thing you should look at changing is your shoes. If after being certain you have the proper fitted running shoes, you still experience discomfort you need to take a break from running and get to the root of the problem.

When slipped on and tied properly, your running shoes should fit nice and snug, but not tight anywhere throughout the shoe. Your heel should stay firmly in place and not rise with each step; this will affect your stability and cause irritations and blisters on your heel. Knowing the specific features you need in a runner, will make the buying process much easier, and leave you solely focusing on fit.

FAQ

Frequently Asked Questions

 

 

Q: Can I still run with knee pain?

A: If you are currently experiencing no pain, no you should not continue running. It is important to first find the cause of it, and see what changed can be made to better accommodate the pain and pressure on your knees. Sometimes it is as simple as switching up your running shoes, and other times it can be damaged to the point where you may need to see a physical therapist. Change up your shoes and see if you notice a difference, and go from there.

Q: What style of running shoes is best for knee pain?

A: Any running shoe that offers joint protection and provides proper cushioning and support to fit your foot and body’s need is best. Everyone’s feet are different and just because two people suffer from knee pain does not mean they will have the same solution. Assess your foot, arch type and the type of running you wish you do and on what terrain, these will all be factors in what shoe works best for you.

Q: Are good quality running shoes expensive?

A: In short, yes they are. If you are serious about running and are in need of shoes that will offer proper support your basic, cheap department store running shoes are probably not going to last very long, or feel too good. If you are looking to invest in a proper pair of running shoes, take the time to find a pair that suits your needs.

Q: When should my runners be replaced?

A: The general rule of thumb, is every 400 miles or so unless you start to notice a change in how the look or feel sooner. If you notice pain after a run, or your performance start to shift take a look at the shoe, mainly the sole and see if it is cracked, or significantly worn down. If that’s the case they need to be replaced immediately before possible injuries occur.

Q: What is the best terrain to run on?

A: If you are in need of extra cushioning, and shock absorption, softer grounds like trails and tracks are ideal. Running shoes do not all work on the same grounds though, so be sure that you are buying trail shoes or ones with softer soles.

Q: Do running shoes stretch?

A: No, so if they do not fit well immediately, they probably never will. There is no break-in period with running shoes, and although after time they may mold to your foot slightly and stretch here and there, there will be no significant stretching happening. If they are pinching or irritating certain parts of your foot they only going to cause more problems in the long run.

Sources

  1. Greenmind, Best Running Shoes for Sore Knees, Article, Mar 05, 2018
  2. Dr. Larry Huppin, What Is the Best Running Shoe for Sore Knees?, Article,
  3. Samantha Sutton, 7 Knee Saving-Running Shoes for Spring, Webpage,

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