The best running shoes for knee pain

How they compare

What to look for

Comfort first. The strongest idea in footwear research is the "comfort filter": runners who pick the shoe that feels most comfortable tend to stay in their natural way of moving, which may lower injury risk. If a shoe feels wrong in the shop, it's wrong for you.

Cushioning, without going to extremes. In a trial of 848 runners, those in softer shoes had fewer injuries than those in harder ones, especially lighter runners. But the tallest, softest shoes aren't automatically kinder to knees: one lab study measured higher knee-joint load in maximalist shoes than in minimalist ones.

A stable base. Wobbly, very soft shoes can feel unsettling if your knee is sore. We give knee-pain runners a little extra weight towards stable platforms: wide bases and firmer sidewalls rather than old-style motion control.

What about minimalist shoes?

A 2023 review in the British Journal of Sports Medicine found low-certainty evidence that minimalist shoes slightly reduce load on the kneecap joint while running. The catch: they move more of that work to your calves and Achilles. If you try them, switch over slowly, a few short runs a week at first.

We don't recommend minimalist shoes by default, because most runners with knee pain do better in something they find comfortable for every run.

Frequently asked questions

Are cushioned running shoes better for knee pain?

Usually, for comfort. Softer shoes were linked to fewer injuries in a large trial, but very high, soft shoes can increase load at the knee. A moderately cushioned, stable shoe that feels comfortable is the safest starting point.

Should I try minimalist or barefoot shoes for knee pain?

They can reduce load at the knee, but they increase load on your calves and Achilles. If you want to try them, build up gradually and stop if your calves or Achilles start to hurt.

Can the wrong running shoes cause knee pain?

Shoes are rarely the only cause. Increasing your mileage too quickly is a far more common trigger. Worn-out shoes and shoes that feel uncomfortable are worth replacing, though.

When should I see someone about knee pain?

If pain lasts more than a couple of weeks, keeps getting worse, or comes with swelling, see a GP or physiotherapist before you buy anything.

How we picked

Every shoe we track is scored on cushioning, stability, responsiveness, weight, drop, plate, width options and price. For this guide we ran that scoring for a typical runner with these needs and show the top three. No brand or retailer can pay to appear. How we rank.

This guide is general information, not medical advice. If you're in pain, a GP or physiotherapist can tell you what's causing it.

Sources

1. Nigg et al. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms. British Journal of Sports Medicine 49(20)
2. Malisoux et al. (2020). Shoe cushioning influences the running injury risk according to body mass: a randomized controlled trial involving 848 recreational runners. American Journal of Sports Medicine 48(2)
3. Sinclair et al. (2016). The influence of minimalist and maximalist footwear on patellofemoral kinetics during running. University of Central Lancashire
4. Do footwear or insoles reduce patellofemoral joint loads in people with or without patellofemoral pain or osteoarthritis? A systematic review and meta-analysis. British Journal of Sports Medicine blog (2023)