This document provides tips for choosing shoes that can ease knee pain. It recommends looking for well-cushioned shoes with firm midsoles to reduce shock and overpronation, which can strain the knees. Athletic shoes are suggested as they provide extra cushioning and support. High heels and even moderately heeled pumps are not recommended as studies have shown they place undue force on the knees. Inserts can also help ease knee pain by adding cushioning and supporting proper foot position. In summary, choosing shoes with cushioning, arch support and motion control features can help reduce knee pain.

1. How to Find Shoes That Can
Ease Knee Pain
 By Jan Sheehan |Medically reviewed by Lindsey Marcellin, MD, MPH
Choosing proper footwear is especially important for
people with knee pain. Learn how to shop for knee-friendly
footwear.
For people with knee pain, choosing footwear
involves more than picking the right color and
size. That’s because footwear can affect knee
health. “It’s been shown that the kind of shoes
you wear can impact the load put on the knee
joints, making knee pain better or worse,” says
Steven Stuchin, MD, director of orthopedic
surgery at NYU Hospital for Joint Diseases in New
York City. To minimize knee pain, shop for
footwear with the following tips in mind.
 Look for well-cushioned footwear. This will
help prevent shock to the knees. “It’s a little like
walking on pillows,” says Dr. Stuchin. “Shoes
with good cushioning can absorb the impact of
the foot hitting the ground, preventing much of
the shock from ever getting to the knees.” Well-
padded shoes will also help lessen the impact of
walking on hard surfaces, such as concrete
sidewalks.

2.  Check the sole. Firm midsoles help reduce
overpronation — a type of gait common in people
with low arches. “Overpronation causes the lower
leg and knee to rotate inward each time the foot
hits the ground,” says Elizabeth Kurtz, DPM, a
podiatrist in Chicago and spokesperson for the
American Podiatric Medical Association. This
inward rotation can cause knee strain and pain.
(If your old shoes have excessive wear on the
inner sides or if the heels tilt inward, this is a sign
that you overpronate.)
 Consider wearing athletic shoes. In addition
to extra cushioning, footwear designed
for running and fitness often has motion control
and stability features to control inward rotation of
the foot, lower leg, and knee. “Regular shoes
rarely have these features,” says Dr. Kurtz.
Examples of these features include firm heel
cups, side posts for lateral support, and midsoles
that are constructed to help keep the foot in the
correct position when walking.
 Steer clear of high heels. Stilettos may be
stylish, but they’re not conducive to knee health.
“Studies show that high heels place enough force
on the kneecap to lead to significant knee trauma
and pain,” says Stuchin. In fact, one Harvard
study of high-heel wearers found that the force
on the kneecap was 23 percent greater in woman
wearing high heels compared to barefoot women.


3.  Wear pumps in moderation. Even moderately
heeled dress shoes, such as pumps, can cause
stress to the knees. When University of Virginia
researchers conducted a randomized controlled
trial comparing women wearing shoes with heels
of 1.5 inches and women wearing flats, the
results showed the pressure on the knee was 14
percent greater in the pump wearers.

 Add footwear inserts. Shoe orthotics (molded
inserts) can help ease knee pain by adding
cushioning. “Certain kinds of orthotics can also
help hold the foot in position, reducing excessive
inward rotation,” says Kurtz. A recent Columbia
University review of medical studies on the topic
concluded that laterally wedged (on the outer
side of the insert) shoe orthotics
improved symptoms in patients with painful,
disabling knee osteoarthritis. Orthotics are sold at
many shoe stores. They can also be specifically
designed by podiatrists for patients experiencing
knee problems.
The bottom line: If you treat your feet right, your
knees will also benefit. Choosing proper footwear
can help you go about your daily activities with
happy feet and less knee pain to slow you down.