The Best Tennis Shoes for Knee Pain
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Knee pain is no fun, and it can often be a factor that keeps people from reaching their fitness and health goals. But this common nagging injury doesn’t have to be a death sentence for your fitness future. One of the most common factors that leads to knee pain are improper shoes. This could mean that they don’t fit correctly, don’t provide enough support, aren’t cushioned enough or you have just completely worn them out. While it is never a bad idea to talk to your doctor if you find that you are suffering from consistent knee pain, investing in a high-quality shoe can be a great place to start—and may even solve your problems.
Since it can be difficult to shop for shoes online—particularly when you are trying to avoid an injury—we gathered up some of the best tennis shoes for knee pain that span all types of activities, styles, preferences and budgets to give an option for everyone. If you aren’t sure how to pick the one that’s right for you, keep reading for podiatrist tips on how to choose the right shoe based on your arch type.
Our Picks for the Best Tennis Shoes for Knee Pain:
- Best Casual Tennis Shoes for Knee Pain: Allbirds Tree Dasher 2
- Best Cushioned Tennis Shoes for Knee Pain: Hoka Bondi 8
- Best Walking Tennis Shoes for Knee Pain: Kuru Quantum
- Best Stability Tennis Shoes for Knee Pain: Saucony Glide 16
- Best Running Tennis Shoes for Knee Pain: adidas Ultrabounce
- Best Barefoot Tennis Shoe for Knee Pain: Xero HFS II
- Best Budget Tennis Shoes for Knee Pain: Nike Winflo 9
- Best Trail Running Tennis Shoes for Knee Pain: adidas Terrex Trail Rider
Best Casual Tennis Shoes for Knee Pain: Allbirds Tree Dasher 2
SI Showcase + Allbirds
Key features:
- Price: $135
- Sizes available: 8–14; half sizes included
- Weight: 10.2 ounces
- Color options: 16
- Best for a stylish but comfortable everyday shoe
The Allbirds Tree Dasher 2 shoes have a casual look and cushiony feel that make them a staff favorite. The Tree Dasher 2 is made to be comfy and bouncy, cushioning your knees from the brunt of your stride, thanks to the SweetFoam midsole. The midsole is furnished with a carbon negative EVA foam, and is just one of the several sustainably-sourced materials that comprise the Tree Dasher 2. The heel is 22.5 millimeters tall (about 0.9 inches), with a 7 millimeter drop (about 0.27 inches)—that’s less drop than typical, which helps encourage a heel-to-toe stride without putting too much pressure on the knees.
One reviewer on Allbirds website with arthritic knees wrote that the shoes offer lots of support: “These shoes are a great fit! Even though I’m not a runner, I like walking and hiking. Since I have arthritis in both knees, the extra cushion in these shoes helps provide a sort of ‘shock absorber’ as I walk. They are extremely comfortable and look great too!” Another reviewer with bad knees wrote that wearing the shoes is like “walking on a cloud.”
Plus, we love how the shoes’ classic design goes with everything from casual athleisure to a springy sundress.
What we like:
- Classic, sleek design
- Sustainably manufactured
- Breathable mesh elements in upper
What to consider:
- Not a ton of support
Best Cushioned Tennis Shoes for Knee Pain: Hoka Bondi 8
SI Showcase + Hoka
Key features:
- Price: $165
- Sizes available: 7–16
- Weight: 10.8 ounces
- Color options: 16
- Best for runners and walkers that want a pillowy, super plush ride and don’t mind a bit of bulk
The Hoka Bondi is one of the most popular shoes for those suffering from joint pain, shin splints, and foot injuries—or just those that prefer a super high cushioned shoe. This shoe uses a ton of EVA foam to give it a plush cushioned ride that is both incredibly comfortable and excellent at shock absorption. Despite the large sole, it is still quite lightweight, and it has a zoned rubber sole that provides grip only where you need it most.
It has a 4 millimeter drop, which is lower than most running shoes and helps to keep the foot at a more natural angle. It also has a slight rocker in the midsole which helps you to roll through the foot efficiently, promoting a mid-foot strike when running, and distributing stress equally through the entire foot. This is also a great running shoe for high arches because the rocker prevents them from overstretching as you land.
What we like:
- Extremely plush
- Rocker promotes midfoot striking
- Comes in medium, wide and extra-wide width
What to consider:
- Pricey
- Pretty bulky underfoot
Best Walking Tennis Shoes for Knee Pain: Kuru Quantum
SI Showcase + Kuru
Key features:
- Price: $155
- Sizes available: 6.5–14; half sizes available
- Weight: 12.4 ounces
- Color options: 3
- Best for those who like a stylish neutral in a cushioned, comfy everyday shoe
Though there are supplements that support an active lifestyle, which can be helpful for strengthening bones and the immune system, it’s left to the shoes to help prevent knee pain. And in the vast landscape that is walking shoes, it can be tricky to find a shoe that’s cushioned enough to protect your knees, yet light enough to keep you nimble. However, the Kuru Quantum are happy medium between protective and responsive, thanks to the plush Kurucloud midsole. The sole absorbs shock, helping you keep an energetic stride on long walks. Meanwhile, the Kurusole supports and protects the heel.
Many reviewers on Kuru’s website echoed their satisfaction with the knee pain alleviation they experienced after wearing Quantum shoes. “I could feel relief with the Kuru's immediately,” wrote one reviewer. Another concurred, writing that the relief came “almost instantly” on their feet, ankles and knees.
The shoe also has a mesh upper to promote airflow, protecting your feet from the elements while still keeping them aired out.
What we like:
- Classic design
- Pressure relieving midsole
- Mesh upper adds breathability
What to consider:
- May take some time to break in
- Limited color options
Best Stability Tennis Shoes for Knee Pain: Saucony Guide 16
SI Showcase + Saucony
Key features:
- Price: $139.99
- Sizes available: 8-14
- Weight: 9.5 ounces
- Color options: four
- Best for lightweight support for an everyday runner
The Saucony Guide is one of the most popular stability running shoes to date. It is lightweight, has medium cushion and is supportive without being hard or uncomfortable. The midsole is made from PWRRUN foam which is a medium-density EVA. This gives the shoe a cushioned, comfortable feel without weighing you down.
This shoe also uses a curved plastic frame that supports the arch from underneath. This makes the inside edge of the shoes firmer than the outside so you won’t be able to compress the foam and fall over the inside of the shoe. Since it is placed between layers of foam though, it won’t feel hard or uncomfortable while running or walking.
What we like:
- Medium cushion
- Comfortable arch support
- Breathable mesh
What to consider:
- Runs a bit narrow
Best Running Tennis Shoes for Knee Pain: adidas Ultrabounce
SI Showcase + adidas
Key features:
- Price: $80
- Sizes available: 6.5-14
- Weight: 12.1 ounces
- Color options: 13
- Best for runners and walkers looking for an affordable cushion
One of the best ways to combat knee pain is with cushioning, but high-cushioned shoes can often cost $150 and up. The adidas Ultrabounce is an affordable alternative that is both lightweight and well cushioned. It uses adidas Bounce cushioning, which is comfortable, flexible and helps to reduce impact with every step.
The shoe also has a soft, slightly stretchy upper that moves naturally with the foot without allowing it to slide around. It’s made with a breathable mesh, which allows for airflow and helps to keep the feet cool and dry. The back of the shoe features a plastic heel counter to help keep the heel stable in the shoe.
What we like:
- Very plush feel
- Affordable price
- Lots of color options
- Breathable mesh
What to consider:
- Some may find it a bit heavy for a running shoe
- Not much support
Best Minimalist Tennis Show for Knee Pain: Xero HFS II
SI Showcase + Xero
Key features:
- Price: $119.99
- Sizes available: 6.5–15; half sizes available
- Weight: 8.3 ounces
- Color options: 3
- Best for: Runners who want (almost) nothing to come between their feet and the ground
While a minimalist, or barefoot shoe brand, might seem counterintuitive to wear if you have knee pain, a study published in the Journal of Athletic Training found that wearing minimalist shoes during quick, short-distance runs may help reduce the mechanical load on the knees redistributing the load to the ankles and calves instead. Furthermore, a small study done on women with existing osteoarthritis published in BMC Musculoskeletal Disorders found that minimalist shoes may even help improve knee osteoarthritis.
All Xero shoes fit the mold of a top-tier barefoot shoe some degree, and we think among them that the HFS IIs offer the best balance of support and the naked, barefoot feel. Compared to other Xero shoes, such as the Prio Neo, the HFS II are more performance-oriented, our tester says, adding that the patented soles and lace design offer solid arch support. You can get the shoes in a neutral gray or black, or if you like night runs, perhaps opt for the high-visibility option, a vibrant blue with neon trim.
What we like:
- Wide toe box to allow foot to relax
- Flexible sole for maximum responsiveness and control
- Super lightweight
What to consider:
- Barefoot shoes can be difficult to get accustomed for newbies
- Zero drop shoes don’t offer support
Best Budget Tennis Shoes for Knee Pain: Nike Winflo 9
SI Showcase + Nike
Key features:
- Price: $100
- Sizes available: 6-15
- Weight: 9.9 ounces
- Color options: 12
- Best for the casual runner that wants a lightweight and affordable shoe
Most casual runners don’t need to spend over $150 for a pair of running shoes. If you are only hitting 10-20 miles per week, you probably don’t need a ton of cushioning or support. The Nike Winflo is a great budget option because it is lightweight, cushioned and comfortable. It features a full-length air unit in the midsole which gives it great cushioning and helps protect the knees and feet. It also uses a soft-but-springy foam which has good energy return and won’t just sink down as you step.
It has a waffle-stamped rubber outsole which gives excellent grip even in wet conditions, and an inner midfoot strap on the upper helps to support the arch and keep the shoe securely on your feet. Plus the upper is made from a durable, breathable mesh that is built to last.
What we like:
- Lightweight and comfortable
- Grippy outsole
- Lots of color choices
- Snappy, responsive foam
What to consider:
- Not much support
- May not be enough cushion for some
Best Trail Running Tennis Shoes for Knee Pain: adidas Terrex Trail Rider
SI Showcase + adidas
Key features:
- Price: $110
- Sizes available: 6–15
- Weight: 11.2 ounces
- Color options: four
- Best for amateur trail runners and hikers that want a cushioned but lightweight ride
Hiking boots and minimalist trail shoes can be hard on your knees—particularly if you are already dealing with some discomfort, so when choosing a trail shoe, you will want to make sure that it has the proper cushioning to protect you from steep downhills and uneven surfaces. This one from Adidas has a thick layer of responsive cushioning as the midsole. This makes it great at shock absorption while also maintaining good running efficiency.
Related Post: The Best Hiking Socks to Try
While the midsole itself is relatively soft and lightweight, it has a grippy rubber outsole with treads that allows you to step confidently on loose, wet, and uneven ground. It also features a rock protection layer which prevents any sharp rocks from being felt, and gives you a cushiony, comfortable ride for every mile on the trail.
Check out our adidas Terrex Free Hiker 2 Gore-Tex Review for more information on this popular shoe.
What we like:
- Rock plate protects from sharp stones
- Cushy feel
- Affordable price
What to consider:
- Not protective enough for technical trails
- Not waterproof
How To Choose the Best Shoes if You Have Knee Pain
If you suffer from knee pain, there are a few things that you should be looking for in a tennis shoe. One of the most important elements is going to be the cushion. Usually, opting for a high-cushion model is best, as it helps to disperse the impact from the foot hitting the ground which sends shock waves up the body. High levels of cushion are also—more simply—just more comfortable and can help you feel immediately better while walking or running.
Related Post: The Best Shoes for Playing Tennis
You will also want to make sure that your shoes have proper support. While it is best to get fitted at a run specialty store, or speak to a podiatrist, you can also take a look at your current shoes to get an idea of what level of support you will need. If the sole of your shoe is worn down the middle or on the outside edges, this means you have a strong arch that is not excessively overpronating, and you will want to opt for a neutral shoe. This will provide cushioning without pushing the arch up and out. If you see that you are wearing through the inside edge of your shoe, however, a stability shoe will suit you better as it will help to correct the collapse of the arch and keep you in proper alignment. This can also be done with the addition of orthotics for your everyday shoes.
Finally, look for shoes that will stay snug and secure on the foot. You do not want to have the opportunity to slide around or out of the shoe, so look for models that have laces and cannot be slipped on and off.
How We Chose the Best Shoes for Knee Pain
To find the best shoes for knee pain we researched some of the most popular models available. We considered shoes for all types of activities, budgets, and preferences as well as different stability levels based on various arch heights and physical needs. We also researched reviews left by those that had purchased and worn these shoes to get first-person insights into their performance in the real world. Finally, we reached out to medical professionals to determine exactly what we should be looking for in a shoe for knee pain, and which shoes are best for specific conditions.
Things That Can Cause Knee Pain While Exercising
“The most common causes of knee pain are patellofemoral syndrome (PFS), iliotibial band syndrome (ITBS), and osteoarthritis,” says Jerome Enad, MD, board-certified orthopedic surgeon that specializes in sports medicine.
“PFS can just be increased pressure behind the kneecap caused by the higher forces around the knee while exercising, or sometimes PFS is caused by abnormal movement of the kneecap with repetitive activities such as exercising,” says Enad. This condition is more common in people that are knock-kneed or bow-legged because the knee is not naturally centered during movement.
“IT band syndrome (ITBS) is caused when the long muscle tendon (IT band) snaps back and forth across the outer end of the femur bone during knee flexion and extension with exercising,” says Enad. “ITBS is usually caused by a tightness at the outer muscle or tendon, and can be worse in people who are bow-legged since their outer knee sticks out more.”
There are other conditions that can cause knee pain too, such as osteoarthritis, which can come with aging.
“Osteoarthritis is the wear down of your knee joint’s cartilage such that the surfaces of your bones are no longer smooth, and it typically occurs gradually over time and results in swelling and grinding in the knee that causes pain,” says Enad. “Osteoarthritis can also occur faster over a few years following major trauma such as fracture, ACL tears, knee dislocation, or surgical removal of the meniscus in the knee.” This condition is the most difficult to treat with only a shoe as it is not caused by misalignment. The best option for this condition is to opt for a high-cushion shoe with a stable heel.
Though these conditions are all pretty common, they may not be the cause of your knee pain, particularly if it is more of a one-off injury. Knee pain can also be brought on by overextension, landing too hard or incorrectly, or a lot of lateral movement in activities like court sports. The best way to prevent this type of injury is by making sure that you are properly stretched and warmed up, and that you have a well-fitting, properly supportive shoe.
Related Post: The Best Joint Supplements for Knee Pain
Running Shoes for Knee Pain FAQs
Can the right shoes alleviate knee pain?
Possibly, though it will depend on where the knee pain is stemming from. If you are dealing with a deterioration of cartilage then nothing will be able to stop the painful bone rubbing-on-bone sensation, but if you are experiencing discomfort simply from misalignment due to overpronation, or a stress injury from too much impact, the right shoes can be game-changing.
Do arch-support shoes help knee pain?
If you are suffering from significant overpronation, then arch support can definitely make a difference. This will help to properly align the foot, knee, and hip when running and walking so nothing is functioning out of place.
Is memory foam good for knees?
Memory foam can be good for the knees as it helps to absorb shock, and forms to the shape of the foot, providing additional support and comfort.
What shoes do podiatrists recommend for knee pain?
“Podiatrists typically recommend shoes with good arch support and cushioning, such as athletic shoes with a low heel and wide toe box,” says Lalitha Mcsorely, Lead Physical Therapist at Brentwood Physiotherapy Calgary. “Some popular brands for knee pain include Brooks, Asics and New Balance, but it is most important to find shoes that fit properly and provide the necessary support for your individual foot type.”
Final Thoughts
Whether you identify as someone with “bad knees” or you are newly experiencing some unpleasant knee pain, a supportive, high-cushion shoe could be the answer to your prayers. Even if the shoe does not completely solve your problems, podiatrists and physical therapists will often suggest investing in a quality pair of sneakers to prevent further damage and help you along with the healing process.
They can also help to alleviate other issues as well such as foot pain, back pain and plantar fasciitis. Whether you need a super supportive motion control shoe or are just looking for extra cushioning for its shock-absorbing qualities, there is a shoe out there for you that can help you say bye-bye to your knee problems and hello to pain relief.
Prices are accurate and items in stock as of publish time.
