TOP 15 Best Running Shoes for Bad Knees Reviewed 2024
So you want to run, but your knees hurt?
That is the worst. Agreed?
Luckily, choosing the right pair of shoes along with some strategic stretching and strengthening exercises could significantly reduce your knee pain and get you back out there doing what you love.
This article will introduce you to the best running shoes for bad knees of 2024, providing a range of support options and a little guidance on how to make your choice.
Contents
- TOP 15 Best Running Shoes for Knee Pain 2024
- Brooks Men’s Beast 18
- Brooks Women’s Adrenaline GTS 20
- Asics Men’s Gel Kayano 26
- Mizuno Women's Wave Inspire 16
- Nike Men’s Dart 12
- Saucony Women’s Triumph 17
- Asics Women’s Gel Venture 7
- Hoka One One Men’s Clifton 6
- Brooks Men’s Ghost 12
- New Balance Men’s Fresh Foam 1080v10
- Mizuno Women’s Wave Rider 23
- Saucony Men’s Cohesion 12
- New Balance Women’s 890 V7
- Merrell Women's Bare Access Arc 4 Trail
- Vibram Men’s V-Run
- So, How Do You Choose the Right Running Shoes for Your Knee Pain?
- FAQ
TOP 15 Best Running Shoes for Knee Pain 2024
Stability Shoes
Brooks Men’s Beast 18
- FOOT SUPPORT: Ideal for runners with a flat to medium arch looking for support.
- MAXIMUM CUSHION AND SUPPORT: Super soft and protective, these shoes provide the maximum stability with a soft, cushioned feel.
- PLUSH CUSHIONING AND FULL-BODY ALIGNMENT: The Super DNA midsole provides 25% more adaptable cushioning than our standard DNA midsole while the Extended Progressive Diagonal Rollerbar guides your body back into its natural motion path with added support.
- ENHANCED FIT: The improved fit of the soft, engineered air mesh upper offers a spacious toe box, structured saddle, and an external heel counter for reinforced stability.
- GUARANTEE: With Brooks’ True Blue Guarantee, take your gear for a trial run and if you’re not 100% satisfied within 90 days, return it for free.
Review: The Beast 18 is an extremely comfortable, highly supportive and cushioned road running shoe from Brooks, designed specifically for men.
It is ideal for pronators and well suited to heavier runners and those with flat feet due to its wide fit, fabulous cushioning and 12mm drop.
Omega Flex Grooves enhance flexibility and allow for a natural running style.
Pros
- Extreme cushioning.
- Motion control.
- Roomy toe box.
- Great traction.
- Removable inserts.
- Durable.
- Variety of widths available.
- Flexible.
Cons
- Size may run small.
Takeaway
The Beasts are the best men’s running shoes for bad knees due to their extreme cushioning and motion support.
The variety of widths available also make them the best running shoes for flat feet and knee pain.
Brooks Women’s Adrenaline GTS 20
- THIS WOMEN'S SHOE IS FOR: Runners who need a perfect blend of support, cushion, flexibility, and reliability. The modernized, streamlined design satisfies runners who crave a low-profile look.
- SUPPORT AND CUSHION: Provides just the right amount of stability and support, great for overpronation while providing high energizing cushioning. Ideal for road running, cross training, the gym or wherever you might want to take them! Predecessor: Adrenaline GTS 19
- BALANCED, SOFT CUSHIONING: The DNA LOFT Crash Pad cushions each footfall and works with BioMoGo DNA to adapt to your every stride.
- MODERNIZED FIT: A new streamlined, engineered mesh upper with 3D Fit Print offers the structure and proven fit the Adrenaline is known for-without excess bulk.
- GUIDERAILS HOLISTIC SUPPORT SYSTEM: We've shifted our focus beyond the feet to the most injury-prone part of a runner’s body: the knees. GuideRails keep you moving comfortably by keeping excess movement in check.
Review: The Adrenaline GTS is a top-rated, lightweight stability shoe with a reasonable amount of cushioning.
It has an extremely comfortable, sock-like mesh upper which provides additional support and breathability.
Designed for overpronators, it will support a more neutral foot to knee alignment, helping to reduce knee pain.
The high drop means these shoes are suited for heel strikers rather than forefoot strikers so it is not the shoe for you if you are considering transitioning to a more barefoot running style.
Pros
- Segmented crash pad for smooth transitioning.
- BioGoMo DNA for enhanced cushioning that is biodegradable.
- Structurally supportive mesh upper.
- Breathable.
- Removable insole.
- Comfortable.
- Good sized toe box.
Cons
- Some durability and cushioning sacrificed in favor of light weight.
Takeaway
A highly supportive and cushioned shoe that is exceptionally lightweight and comfortable, this shoe will resolve knee pain resulting from alignment issues while feeling light on your feet.
These are likely to be the best women’s running shoes for knee pain.
Asics Men’s Gel Kayano 26
- SpevaFoam 45 Lasting - Employs 45 degree full length SpevaFoam 45 lasting material for a soft platform feel and improved comfort.
- I.G.S (Impact Guidance System) Technology - ASICS design philosophy that employs linked componentry to enhance the foot's natural gait from heel strike to toe-off.
- FlyteFoam Lyte Technology - ASICS lightest weight midsole formulation that provides continuous cushion thanks to organic nano fibers.
- FlyteFoam Propel Technology - ASICS energetic foam formulation that provides supreme bounce thanks to a unique elastomer compound.
- Trusstic System technology - Reduces the weight of the sole unit while retaining the structural integrity of the shoe.
Review: The Asics Gel Kayano is a top of the line option for pronators due to its arch support, cushioning and shock absorption, all of which alleviate knee pain.
The excellent arch support will also aid in resolving alignment issues that can result in ITB stress and consequent knee and hip pain. The Kayano uses Flytfoam Lyte and includes additional external heel support.
Perfect for long-distance running, these work-horses are comfortable, extremely supportive and likely the best running shoes for knee pain in 2024.
Pros
- Well cushioned.
- Midsole shock-absorbing technology.
- Good arch support.
- Wide toe box.
- Good heel fit.
- Breathable.
- Lightweight.
- Durable tread.
- Removable insole.
Cons
- Expensive.
- Like most Asics, likely to be on the narrow side through the midfoot.
Takeaway
These are easily the best Asics running shoes for bad knees, and due to their superior arch support, likely to be the best running shoes for knee and hip pain.
Mizuno Women's Wave Inspire 16
- This favorite stability trainer is a workhorse. Use for fast track workouts All the way up to a marathon distance
- Smoothride support wave brings an ideal balance of cushion and lightness in every step
- Premium Sockliner for increased cushioning and comfort
- All new engineered Mesh upper for a soft and breathable fit
- X10 outersole for increased durability
Review: These popular Mizuno shoes provide excellent stability and responsiveness making them a versatile option for every day running.
They’re designed for runners with plantar fasciitis which means you can be sure the cushioning will be very comfortable, and the support more than adequate for knee pain.
Pros
- Well suited to heel strikers with medium arches.
- Reliable arch support.
- Responsive and shock absorbing midsole.
- Excellent traction.
Cons
- Narrow fitting forefoot.
Takeaway
This is a high performing stability shoe with excellent responsiveness and cushioning in a lightweight package. A great option for those with plantar fasciitis.
Nike Men’s Dart 12
Review: The Nike Dart is a fail-safe option for top-quality construction and technical features resulting in a shoe that will go the distance.
These stability shoes are designed for mild to moderate overpronators so it will suit those whose knee pain results from such misalignment.
They are also well-cushioned while being responsive for a comfortable, fast feeling ride.
Pros
- Full length midsole foam.
- Molded midfoot saddle provides support.
- Good traction.
- Durable.
- Affordable.
- Breathable.
Cons
- Sizing runs small.
Takeaway
These are the best Nike shoes for knee pain due to their combination of arch support and cushioning.
Neutral Shoes
Saucony Women’s Triumph 17
- PWRRUN+ gives you a spring and responsive underfoot feel that keeps you going strong and feeling fresh.
- FORMFIT acts like a lixurious bucket seat to your foot, confirming to you for the perfect fit and providing comfort from every angle.
- With cushioning that's 25% lighter than our previous best, the lightweight comfort of these shoes means you'll never feel like somethin's holding you back.
Review: Saucony’s Triumph 17 is a very highly rated, impressively lightweight and springy shoe while also being really well cushioned. It literally doesn’t get much better than this in the world of running shoes.
Its cushioning system has been completely updated in this latest version of the shoe, with PWRRUN+ replacing Everun.
The upper has also been redesigned with FormFit technology that makes for a snug-fitting and extremely comfortable shoe.
Pros
- Well suited to high arches.
- 8mm drop encourages forefoot striking.
- Breathable and flexible.
- Good for long distances.
- Lightweight but well cushioned.
Cons
- None.
Takeaway
These are some more of the best women’s running shoes for bad knees.
With its neutral stability, 8mm drop and formidable cushioning, the Saucony Triumph 17 is a great option for remedying knee pain while transitioning towards a more natural running style.
Asics Women’s Gel Venture 7
- Trail Specific Outsole: Reversed lugs provide uphill and downhill traction on all types of terrain.
- Rearfoot GEL technology cushioning system: Attenuates shock during impact phase and allows for a smooth transition to midstance.
- AHAR Outsole: Acronym for ASICS High Abrasion Rubber. Placed in critical areas of the outsole for exceptional durability.
- Ortholite X-40 Sockliner: This premium sockliner features higher rebound properties while providing excellent moisture management and a high-level of breathability (Ortholite is a registered trademark of O2 Partners LLC.)
- Rearfoot GEL technology cushioning system: Attenuates shock during impact phase and allows for a smooth transition to midstance.
Review: Another reliable Asics shoe that will stand you in good stead if you’re experiencing any pain during or after running, the Gel Venture 7 is a popular choice for remedying knee and ankle pain due to its balance of stability and cushioning.
It is a trail shoe so a great choice for countering joint issues and still getting offroad, providing the support to have you jumping boulders and dodging puddles injury-free.
Pros
- Dual form of ankle support.
- Very comfortable.
- Durable.
- Cushioned.
- Breathable.
- Great for trail running.
Cons
- On the heavy side compared to some other shoes on this list.
Takeaway
As always with Asics’s reliable stability, these are likely to be the best running shoes for knee and ankle support.
Hoka One One Men’s Clifton 6
Review: The Hoka One One Clifton 4 is a highly cushioned, neutral shoe while being lightweight and providing moderate stability.
These shoes are comfortable from day 1 and don’t require a break-in period, making them perfect for recovering from injuries such as runner’s knee and shin splints.
What is impressive about the Clifton 4 is that in updating the cushioning to enhance longevity, the shoes are now also highly responsive giving an energetic feel that will help you to stay springy in the latter miles of your long runs.
Pros
- Highly cushioned so fantastic for shin splints.
- Extremely comfortable.
- Lightweight.
- Durable.
- Wide toe box.
- Breathable.
Cons
- Not the most flexible but this could be an advantage in terms of stability.
Takeaway
These are the best running shoes for shin splints and knee pain owing to their incredible cushioning and yet light weight stability.
Brooks Men’s Ghost 12
- THIS MEN'S SHOE IS FOR: Neutral runners looking for a lightweight shoe and a smooth ride without sacrificing cushioning. Whether you’re a Ghost loyalist or are lacing one up for the first time, you’ll find plenty to like.
- SUPPORT AND CUSHION: The neutral support type provides high energizing cushioning. Ideal for road running, cross training, the gym or wherever you might want to take them! Predecessor: Ghost 11
- BALANCED, SOFT CUSHIONING: BioMoGo DNA and DNA LOFT cushioning work together to provide a just-right softness underfoot without losing responsiveness and durability - yet it feels lighter than ever.
- SMOOTH, STABLE RIDE: No matter how your foot lands, our Segmented Crash Pad - an integrated system of shock absorbers - will cushion every step and stride for smooth heel-to-toe transitions.
- SOFT, SECURE, FIT: The newly engineered mesh and 3D Fit Print practically disappears on your foot with strategically placed stretch and structure.
Review: The Brooks Ghost 12 is a very popular shoe which deserves its popularity owing to its versatile qualities such as fantastic cushioning and yet, reasonably fast, responsive feel.
It is a neutral shoe but still provides medium to high arch support, which together with its top of the line cushioning, makes it a great choice for knee pain sufferers.
The segmented crash pad in the midsole offers great shock absorbance, lessening the load on your knees. However, one of its top features is the high amount of energy return making it feel springy and light in each stride.
Pros
- Well cushioned.
- Full-length segmented crash pad.
- Breathable mesh upper.
- Great traction for a road shoe.
- Highly responsive.
Cons
- Heavier than other shoes on this list, but more cushioned as a result.
Takeaway
A fantastic shoe for those not requiring a high degree of motion control but still benefiting from some arch support along with excellent cushioning.
These are easily some of the best running sneakers for bad knees and likely to be some of the best running shoes for inner knee pain.
New Balance Men’s Fresh Foam 1080v10
- Cushioned Running Shoes for Every Runner: Part of the Fresh Foam X collection, these shoes use our latest advancements in data to design to deliver precise plushness exactly where you need it
- Support and Durability: This shoe features a Hypoknit upper designed to provide strategic areas of stretch and support, in addition to a blown rubber outsole for impressive durability
- Perfect Fit: These comfortable running shoes include a bootie upper construction and an Ultra Heel design, both of which hug the back of the foot for a snug, supportive fit
- Breathable and Lightweight Running Shoes: The supportive engineered knit upper includes synthetic and mesh materials for amazing breathability during runs of any distance
- Keep Your Feet Comfortable: The Ortholite sockliner in these performance running shoes helps keep your feet feeling fresh as you power through your toughest runs
Review: The Fresh Foam 1080v10 is a neutral road running shoe with an 8mm drop. This latest version has been completely redesigned with a far softer feel to any of the previous 1080s.
The style of cushioning is great for under pronators, or supinators with high arches, encouraging a natural pronation through the length of the foot strike.
The wide forefoot and ample mesh upper make this shoe a great choice for wider or flat feet, while the midsole remains firm and supportive.
Pros
- Wide mesh toe box.
- Extremely cushioned with plush Fresh Foam X.
- Breathable and responsive.
- Wider width options.
- Very comfortable Hypoknit upper.
Cons
- Cushioning still feels a little firm in practice.
Takeaway
These shoes are the best cushioned running shoes for bad knees and a great choice for supinators or underpronators, or neutral feet looking for some substantial cushioning.
Mizuno Women’s Wave Rider 23
- The Wave Rider 23's Mizuno Wave cushioning technology provides ultra soft comfort in a super secure fit
- Lightweight and breathable mesh upper offers controlled temperatures and top unwavering performance
- Wave Rider 23 features a dual compound midsole using U4ic and U4icX technologies for unrivalled responsiveness and exhilarating runs
- This neutral favorite works best for slight underpronation all the way to very slight overpronation. For moderate overpronation the Wave Horizon 3 or Wave Inspire 15 would be best.
Review: This is Mizuno’s “go-to” shoe in its neutral line, with good cushioning while remaining lightweight. The cushioning being on the firmer side results in a faster, more responsive ride than more cushioned shoes but maintains enough cushioning to prevent excess knee impact.
Its highly breathable mesh upper makes it ideal for hot weather running though may make it a little breezy in colder weather.
Pros
- Cushioned.
- Very breathable.
- Flexible.
- Responsive.
- Capable of handling mileage up to half marathon distances.
Cons
- Cushioning may feel firm compared to other more pillowed shoes.
Takeaway
A reliable go-to shoe for neutral feet with moderate cushioning and lightweight, smooth ride.
Saucony Men’s Cohesion 12
- A cushy stack of Versafoam cushioning feels responsive to provide every level of runner comfortable strides
- The segmented rubber outsole flexes for a smooth feel and holds up to lots of miles
Review: Saucony’s Cohesion 12 is a neutral, lightweight road running shoe that is moderately cushioned and affordable when compared to others on this list.
Its 12mm drop makes it a good choice for heel strikers with high arches. It provides basic stability and midsole cushioning within a breathable mesh upper. And, despite its affordability, it’s well suited to long distances.
Pros
- Durable.
- Breathable.
- Comfortable Versafoam cushioning.
- Secure and well-cushioned heel.
- Good traction in rubber outsole.
- Lightweight.
- Affordable.
- Good sized toe box.
Cons
- None for its price.
Takeaway
An affordable, lightweight, comfortable running shoe that will resolve uncomplicated knee pain providing just enough support.
New Balance Women’s 890 V7
- Ground contact EVA outsole
- Gussetted tongue
- Lightweight, breathable knit upper
Review: Very different from its predecessor, the 890 V7 is a minimalist neutral racing flat that is lightweight, responsive and breathable.
Its low 6mm drop is perfect for promoting a more natural running style while its springy feel makes it popular for upbeat tempo runs.
The cushioning feels firm but is supportive and ideal for minimizing knee pain on race day.
Pros
- REVlite midsole.
- Responsive.
- Breathable.
- Redesigned engineered knit upper.
Cons
- Narrow toe box.
Takeaway
A popular shoe for mitigating knee pain due to its responsive, stable cushioning, and perfect for forefoot strikers due to its low drop.
Minimalist Shoes
Merrell Women's Bare Access Arc 4 Trail
- Low-profile trail runner featuring breathable mesh upper with reflective overlays
- Breathable mesh lining
- Integrated EVA footbed
- 2 mm lug depth
Review: Considered to be cushioned for a minimalist shoe, the Bare Access Arc 4 is a great option for those wanting to transition to barefoot running.
It is a neutral road running shoe with a zero drop and a minimalist outsole but reasonably cushioned midsole.
After a mile or two of breaking in, it fits like a glove the way minimalist shoes are supposed to and carries you the distance while encouraging a natural running style.
Transition slowly and the increased foot strength that will result should aid significantly in remedying knee pain naturally.
Pros
- Extremely spacious toe box.
- Zero drop.
- Light weight.
- Breathable.
- Cushioned.
- Flexibility.
- Reasonably stable for a minimalist shoe.
Cons
- Benefit from being broken in.
- Outsole wears out a little fast.
- Not as durable as they could be.
Takeaway
These are likely to be the best barefoot running shoes for beginners due to the little extra cushioning and spacious fit.
Vibram Men’s V-Run
- VIBRAM VI-LITE: features the ultimate in lightweight, shock absorption cushioning, for maximum energy conservation.
- VIBRAM XS RUN: provides a maximal stable hardness across a broad temperature range and the softness of the compound allows for expansive ground contact adn grip across lug surfaces. XS RUN also provides high grip on smooth surfaces.
- VIBRAM MONT: compound formulation is optimized for mountaineering, treking, acrobatic, works and motorbike racing. MONT is used to conquer the highest peaks in the world by offering the highest reliability on the most difficult terrain at low temperatures.
- SOLE SPEC: Insole: 2mm EVA + Drillex Sockliner. Midsole: 4mm EVA. Rubber: 2.5mm
- CARE INSTRUCTIONS: Machine Wash Cold/Air Dry
Review: Vibram’s latest FiveFinger barefoot road running shoes are designed for the road. They have a softer, more breathable upper than previous designs, they truly excel on the road and are especially great for long distances and high volume running.
They are also designed to be a comfortable shoe in more extreme temperatures, giving you a versatile option for barefoot running throughout the year.
The EVA foam midsole provides cushioning and responsiveness while being durable and lightweight. If barefoot running is something you are thinking about transitioning to remedy your knee pain, then these shoes are the best option for gradually introducing to your training regime.
Pros
- Lightweight.
- Breathable.
- Snug fitting.
- Cushioned compared to other Vibram barefoot shoes.
- More durable than previous models.
- Extremely soft, comfortable upper material.
- Easy to get on and off.
- Good traction.
Cons
- On the pricey side.
Takeaway
These are the best barefoot running shoes for road running, so if this is a route you’re wanting to take, the V-Runs are your best choice provided you transition slowly.
So, How Do You Choose the Right Running Shoes for Your Knee Pain?
First, You Need to Figure Out Why You Are Experiencing Knee Pain
Runner’s knee, or, patellofemoral pain syndrome (PFPS) is, unfortunately, a common problem. It describes pain located in the vicinity of the knee cap and can result from a number of triggers.
Here are some common reasons:
- Overpronation.
- Underpronation (supination).
- Heel striking with inadequate cushioning.
- Poor running form.
- Lack of core strength.
- Muscle imbalance.
- ITB issues.
Getting a muscle balance assessment and visiting a physiotherapist or podiatrist will help you to ascertain the causes of your knee pain.
Then it is important that you DO THE EXERCISES AND STRETCHES. (The number of people who visit a physio and then don’t follow their guidance is astounding!)
The Right Kind of Pain
It’s important to remember that a little bit of knee pain is normal when you start out running or suddenly increase mileage. It doesn’t always mean there’s a problem.
You’d expect to have sore arms after lifting a bunch of weights too, right?
Dull aching in your knees is a normal response to a sudden increase in the amount of impact that your knees are dealing with. Increasing mileage slowly is important, but this aching isn’t a reason to stop running or necessarily change your shoes.
However, sharp, stabbing pain that causes you to stop and hobble is not ok. Pain that persists long after you’ve stopped running is also not ok.
Don’t run through this kind of pain. Ignoring the pain will not make you a better runner. Pain is your body’s way of telling you that something is wrong. You need to listen to it and figure out how to fix it.
Videos such as below can be a great aid in resolving your knee pain issues.
Exercises such as squats are also really important for making sure that all of the stabilizing muscles either side of your knee are nice and strong.
But, there’s a caveat here – you must be sure to keep your knees tracking straight over the middle of your foot while you squat.
If you let your knees wobble or bow inwards, you’re really not helping things!
Wearing a knee sleeve can also be a great rehabilitation aid. They can provide light compression and a little support in order to reduce the impact of running on the knee joint. Be sure to not become too dependent on them though!
If your knees are in really bad shape or you’re recovering from a serious injury or operation, you might consider looking for an alternative knee-friendly form of exercise for the time being.
Examples include ellipticals and recumbent bikes. Both use a wide range of leg muscles but don’t result in any of the impact-shock that running places on the knees.
Next, Choose the Best Running Shoes for Knee Pain
Here is where it gets interesting.
You have choices!
Do you want to take the ultra-supported route with maximum cushioning and custom inserts?
Or, would you like to take the au naturale approach and opt for minimal shoes, adjusting your running technique over time and working on building up your foot strength?
Both options have pros and cons and will depend on your running style, foot physiology and degree of pronation.
In order to cover all bases, the list above includes shoe recommendations for either journey.
Broadly speaking, as you go down this list and within each category, the degree of support and cushioning will decrease, and flexibility will increase.
- Pronators will be better suited to shoes at the top of the list, supinators to those in the middle.
- At the end of the list are some barefoot options which should be transitioned to gradually.
In general, the best running shoes for knee support are going to be the shoes that provide the right kind of support for your foot type and running style, together with plenty of cushioning.
But, unfortunately, it might not be as simple as just focusing on what’s best for your knees. If you have other conditions like plantar fasciitis or shin splints, you’ll be looking for a shoe that can handle both types of pain.
We have guides to the best running shoes for plantar fasciitis and shin splints so you can get an idea of the sorts of factors you want to be looking for in your shoes.
If you’re a serious overpronator, you might be keen to take a look at our list of the best running shoes for overpronators. Similarly, if you have a flat feet, you’ll benefit from have a read of our guide to the best running shoes for flat feet so you know what to look for.
FAQ
What are the Best Running Shoes for Bad Knees?
Most runners with painful knees benefit from shoes with good arch support and plenty of cushioning. Brooks Beast and Asics Kayano are good options.
Can Running Shoes Affect Your Knees?
Yes, definitely. If your shoes are allowing you to either over or under pronate, your knees will track out of alignment with your ankles and hips leading to pain.
Choosing the right kind of shoe for your pronation type is essential.
Does Arch Support Help Knee Pain?
If your knee pain is a result of overpronation then arch support is essential in preventing knee pain. Unless you take the very long and slow journey towards barefoot running that is!
How can I Run with Bad Knees?
This depends on what you mean by bad knees. If you have serious problems such as arthritis or wear and tear so bad that you have no cartilage left, then running might be off the cards.
But, for most people with painful knees, the solution is a simple as getting nicely cushioned and supportive shoes and building up the distance that you run really slowly, together with stretching and doing exercises such as squats.
How can I Make My Knees Stronger for Running?
A range of leg exercises that target all of the surrounding muscles are needed in order to support your knees.
Quad exercises are particularly important, making sure that all four quadriceps muscles are equally strong so that they aren’t pulling the knee out of alignment.
Is Treadmill Good for Knees?
Treadmills are designed with cushioning built into the running platform to reduce shock absorption.
This means they could be a lower impact way of slowly building your running up without putting as much stress on your knees.
The list above should provide a great starting point for choosing the best running shoes for bad knees in 2024.
Good luck and good running!
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