We Went in Search of the Best Shoes for Knee Pain and Asked Experts for Help — Here Are the 8 We Recommend

Some shoes on this list may require breaking in before they feel comfortable, but not the New Balance Fresh Foam X 1080. I should know something about it; I’ve been wearing some version of these shoes for years. They are my go-to for everything, and I own one pair for everyday use and another exclusively for running.

The X 1080 is a neutral shoe, which means it’s best for people who don’t overpronate — roll their feet too much to one side or the other as they walk or run. The New Balance Fresh Foam interior allows the foot to sink in without sacrificing arch support. I can say from personal experience that these shoes feel like pillows on your feet. They’re lightweight and have a soft interior. The wider toe box and supportive sole provide ample space for swelling. These features can also help reduce knee pain by aligning the foot and supporting the arch. In Dr. Chen’s opinion, “Proper footwear that fits well and provides adequate support and shock absorption will reduce the stress on your knee joint, especially during exercise, which will help reduce and prevent knee pain. Adequate support can help correct foot malalignment that may lead to increased stress on the knee, while shock absorption reduces the amount of direct force the knee experiences.”

Customer reviews for the New Balance Fresh Foam X over the years have been overwhelmingly positive, pointing out several key factors, including comfort and versatility. Our testers agreed with me on the cushiness of the shoes and their durability. “Right out of the box, these shoes feel cushy. I felt taller and like I was walking on a cloud,” says tester Jana Pollack. “They seem really high quality, especially the cushioning, which felt both light and sturdy at the same time.” It’s important to note that these may run a little small, so sizing up at least a half-size may be the best option to ensure a comfortable fit.

Stability shoes can either control the movement of the foot to help those who naturally overpronate, or, in the case of the Nike Motiva, simply give walkers and runners a more supportive base and cushion. These added components for people who have a neutral gait, like me, can aid in keeping pressure off the instep of the foot and reduce incidents of ankle rolling and knee pain. The Nike Motiva is our pick for a neutral stability shoe for walkers and runners.

I had the opportunity to try the Motiva for a few weeks. They are a design and shape I’m not used to wearing. I hadn’t tried rocker shoes before and was unsure of how these would feel. Suffice it to say, I was thrilled with my experience. The thick foam sole stack was comfortable and supportive, as was the rocker shape, which helps make striding more seamless and less stressful on the joints. The outsole is also scored by Nike’s Comfortgroove technology, designed to help absorb the shock from bumpy surfaces. All of these elements protect the knees, and as Chen says, “that shock absorption reduces the amount of direct force the knee experiences.”

During testing, I had no knee or ankle pain while wearing the Motiva. In fact, these have become my new favorite everyday shoe. Even after a couple of months of wear, the support is still going strong. The only time I don’t recommend this shoe is for long-distance driving. The extended heel made keeping my foot on the gas pedal uncomfortable on a 155-mile drive.

One of the most common complaints runners have is knee pain, and there are several reasons for this, according to Chen. “Runners are more prone to overuse injuries. Knee syndromes such as patellofemoral syndrome and tendonitis are a couple of them. Over time, repetitive, high loads can lead to pain, and you are at increased risk with improper footwear, technique, and your biomechanics. Therefore, proper technique, conditioning, and footwear are critical to prevent injury.” While addressing knee pain is important, it doesn’t mean you have to stop running for good. There are several causes of knee pain, including wearing the wrong shoes. Several factors go into selecting the proper running shoes, including the type of terrain and distance the shoes are built for. With this in mind, we found the Brooks Adrenaline GTS 23 to be the best running shoe for people who tend to experience knee pain.

Ratings for the Adrenaline GTS 23 are positive, and our tests supported this. Wearers pointed out how light and supportive the shoes were, and how little pain they experienced after wearing them on long runs and walks. “Comfy. I wore them for a run right away and had no discomfort, rubbing, or pain,” says tester Brittany Vargas. For some who might need to substitute an orthotic insert for the standard insole, tester Mary Sauer notes, “They fit well, I have enough room to add my custom insoles if I would like.” Sauer also says, “I like the flexibility of the top of the shoes, where I tend to experience some pain from pressure.”

Standing all day can cause leg pain if your feet don’t have room for swelling that can occur throughout the day, or if your arch is flattened by the pressure of being on your feet for hours at a time. Some shoes are too constrictive, but not the Asics Gel-Nimbus, our top pick for the best shoe for prolonged standing. Between the upgraded flex fabric at the midfoot and the patented PureGEL technology designed to disperse stress to the foot, especially the heel, and provide comfort for longer wear, the Gel-Nimbus has all the elements necessary to keep you on your feet.

The Gel-Nimbus has a higher overall stack than other shoes on this list. This is due, in part, to the layers of gel and cushioning Asics includes to give wearers maximum comfort for all-day wear. The fact that the Gel-Nimbus has been around since 1999 shows that consumers have responded well to its design and comfort features, which can help reduce foot and knee pain through the patented gel system, whether it’s from the weight of standing or the stress of walking.

To that end, customer reviews and our test results for the Gel-Nimbus are high, with many focusing on the shoe's comfort and durability. “Very comfortable — [the] cushioned heel felt great outdoors on pavement. Very thick in the soles but felt like they hugged my feet well and were not heavy,” says tester Natasha Caleel.

Heel construction is a major factor to look out for when choosing a shoe specifically for walking. This is partly due to the natural roll of the foot from heel to toe that occurs during a forward stride. If someone has an uneven gait due to wearing the wrong shoe, hip alignment issues, or a leg length discrepancy, an unsupported heel can create an extra shock that reverberates up the calf and knee. The Hoka Bondi 9 is our favorite walking shoe primarily because of its sturdy heel and arch construction.

Aside from the support, the Bondi 9 is extremely comfortable. Its interior is lined with a memory foam collar that surrounds each foot, helping to cut down on irritating rub. This feature also helps ensure the foot remains firmly in the shoe and doesn’t bounce or slip around. Like the New Balance 1080 X, the Bondi 9 has a wider toe box to help ease the squeeze as your feet swell.

Hoka has become one of the most popular brands in the past few years. Our testing of the Bondi 9 was overwhelmingly positive, with Mary Sauer saying, “I really like the cushion these shoes provide. There is a bit of a ‘cloud-like’ feel to the step. I have pretty severe mechanical foot pain that impacts my entire foot, as well as localized heel pain, and these seem to help some.” Chen supports this, noting that many of his patients indicated the Hoka Bondi works well for them.

Most footwear elevates the heel to reduce pressure on the Achilles tendon and distribute weight, but Dr. McDowell doesn’t believe that’s always a good thing. “The Achilles is in a semi-shortened position in shoes with a high stack height (big heel cushion and higher drop); this can cause muscle atrophy in the calf group over time and causes a lack of ankle mobility. These two factors then contribute to knee pain.” By forcing feet into an unnatural position, the bulk of the job of supporting body weight falls to the knees and hips. To reverse this trend and strengthen the foot muscles to help offset the body’s weight, a zero-drop shoe such as the Altra Escalante 4 can help. This shoe is our top choice for promoting the foot’s natural position.

The Escalante 4 keeps the position of the heel and ball of the foot the same, and the wider toe box allows your toes to spread out and better distribute the shock of striking the ground. This results in less impact on the knees and hips.

I was curious about how a zero-drop shoe would perform, so I gave the Escalante 4 a try. It took some time to get used to the look and fit. These are super lightweight and have a sock-like feel. In my research for this piece, I’d read that it might take time to adapt to a zero-drop shoe and that breaking it in might be necessary. I started off slow and kept my mileage low. Even so, I experienced some short-lived calf achiness, but nothing too painful. I eventually built up to wearing these out on regular runs. The lack of cushion in the heel area actually improved my running form and kept me much lighter on my heels. I did notice when I tried to walk in these for any amount of time, my feet were very sore. This makes sense since zero-drop shoes encourage forefoot striking during running and not heel shock management while walking. These have now become my regular running shoes, and I will purchase them again when they wear out.

Finding a heavy-duty, ultra-protective boot to protect the feet is critical for those whose jobs require extensive standing in potentially hazardous conditions or using heavy machinery. Knee pain can make it even more difficult to find a product that provides safety features as well as a comfortable fit. After some research, we found the Timberland Men’s Pit Boss 6” Steel Toe Work Boot to be the all-around winner.

Arch support plays a substantial role in keeping pressure off the knee, and arch collapse can be a major issue for those who must be on their feet for hours at a stretch. Through the day, as the feet swell and the pressure from the body presses down, arches start to flatten, increasing the strain on knees and hips. The Pit Boss is constructed to protect the foot and minimize knee pain. The insoles are made of a breathable material that resists breaking down over time. The sole is constructed with Timberland’s patented comfort system to minimize foot fatigue and support your arch. The reviews for this boot are overall positive, with the overwhelming majority more than satisfied with the comfort, fit, and function of this boot.

Hiking can be difficult even without knee pain. Traversing uneven terrain can put a lot of pressure on your joints, especially your knees. When considering the best shoes to help minimize pain and maximize grip, we chose the Altra Olympus 6 Hike Low GTX based on several unique features.

Hiking boots are the typical footwear of choice for outdoor enthusiasts because of their durability and traction. However, traditional hiking boots are often heavy and narrower in the toe box area, which can put pressure on the heel and the knee. The Olympus 6 Hike Low GTX is a trail-specific shoe designed with several helpful features, such as a grippy outsole to stop sliding and slipping on wet and dry ground and a waterproof Gore-Tex lining.

Stability is an essential element when shopping around for a hiking shoe. The components of the Altra Olympus 6 High Low GTX combine to reduce pressure on the knees and keep hikers from slipping, mitigating wear and tear on the body.