For runners, there’s really nothing worse than being eager to hit the pavement but being sidelined by an injury. “Runner’s knee” is a term used to describe various conditions that cause knee pain from running. While running shoes won’t magically fix knee pain, picking the right pair can help prevent or alleviate it, allowing you to keep running pain-free.
Neil Feldman, DPM, a foot and ankle surgeon and podiatrist, advises finding the right cushioning level for your running shoes. More cushioning isn’t always better. Feldman likens excessive cushion to walking or running on sand—it’s comfortable when stationary, but makes movement more challenging. He also suggests avoiding shoes with raised heels, as they can change your balance and increase knee pressure.
To help you find the best running shoes for knee pain, we spent a year testing over 100 top-rated shoes. Our editors ran in each pair for six weeks, at least twice a week, evaluating them for comfort, stability, responsiveness, value, and knee pain relief. A physical therapist from our Medical Expert Board also reviewed the article for accuracy.
Our top pick for preventing knee pain is the New Balance Fresh Foam X 1080v12. These shoes are supportive, stable, and well-cushioned. They even alleviated plantar fasciitis during our tests. We appreciated that their extra cushioning didn’t make us feel like we were sinking, a common problem with poorly constructed shoes. We felt no knee soreness after running, and they were comfortable for all-day wear. They come in 15 colors and both standard and wide fits, weighing only 8.3 ounces.
However, note that lighter colors get dirty quickly, so choose darker shades for wet or muddy runs. Also, consider ordering a half-size or full-size down, as they tend to run large.
The Brooks Launch 9 shows that good quality doesn’t have to be pricey. We liked their fit, roomy toe box, non-slipping upper, and adjustable laces. They’re the lightest pair we tested and come in standard and wide fits. With added reflectivity for low-light running and stiff soles for ground proximity, they offer neutral and supportive versions in 10 colors and sizes 7 to 15.
But they might not have enough cushioning for long-distance knee pain. For beginners or those preferring less cushioning, they’re a reliable, affordable option.
On Running’s Cloud Monster shoes are known for mitigating knee pain on regular 5K runs. They are comfortable, with a snug, but not tight, fit. Ideal for those seeking extra cushioning, they protect ankles and knees during each step without buckling and offer excellent grip in wet weather. Keep in mind, these only come in one standard width and are pricier.
The Asics Magic Speed 2 Ekiden is great for runners focused on speed and avoiding knee pain. Their responsiveness helped us when our legs got tired. They didn’t need break-in time, didn’t cause soreness, and had adequate cushioning without being too padded. They’re best for short distances and can be rotated with another pair for longer runs.
For versatile running shoes that perform well on different surfaces, we recommend the Brooks Glycerin GTS 20. Whether on sand, gravel, stairs, or at the gym, they offer great stability. Narrow-footed testers found them especially supportive. The breathable mesh upper quickly dries after wet runs. These shoes offer maximum cushioning, which may feel bouncy at first, much like the Cloud Monster.
The Saucony Men’s Guide 15 provides comfort and excellent support. Ideal for long-distance runners, they maintain stable ankles and knees. They’re light with a snug fit, featuring added rubber for durability and are APMA certified for quality. However, they don’t dry as fast as others, so consider this for wet conditions.
Hoka Stinson 7 shoes are praised for their versatility, perfect for trail and long-distance running. They offer excellent stability for preventing knee pain, pronation, and heel discomfort. Their robust construction provides great traction on various terrains, and mesh uppers keep feet comfortable and odor-free despite the lack of bounce-back, making them less ideal for short races.
The Brooks Ghost 14 offers minimal cushioning while providing stability. These are great for runners whose knees prefer less cushioning. Made partially from recycled materials, they ensure smooth transitions and come in narrow, standard, and wide widths, with limited color choices for narrow and wide fits.
The Hoka Speedgoat 5 GTX Trail Runners are highly recommended for those with patellofemoral pain syndrome, as they manage pain effectively, even on long, varied-surface runs. Their cushioning supports the foot’s arch, reducing plantar fasciitis. While they’re excellent for trails, they may be heavy for speed-oriented runners.
Our testing confirms that New Balance’s Fresh Foam X 1080v12 remains our top choice for running shoes that alleviate knee pain. They offer a balanced combination of cushioning, support, and a lightweight build suitable for any terrain.
While testing over 100 running shoes, we consulted experts on what makes shoes effective for knee pain. Throughout the year, our editors have refined the list by testing shoes for six weeks, focusing on key performance factors.
Despite the popular belief that more cushioning reduces knee pain, it’s not necessarily true. Too much cushioning can alter your running form, potentially increasing knee strain. Finding a balanced shoe is crucial, considering your personal preferences.
When looking for the right fit, prioritize shoes that support but don’t cramp your feet. Options like Brooks Ghost 14 offer multiple widths for a tailored fit. A well-fitting shoe should offer a roomy toe box, supportive lacing, and a secure instep.
The midsole drop affects the leg’s impact absorption and load distribution. For easing knee pain, a lower drop might be better, but it can affect the ankle joint. Balanced cushioning and sturdiness are key for long-term knee health.
Ultimately, a good pair of running shoes helps reduce knee pain by enabling better running form. If you’re still experiencing discomfort, it might be time to adjust your form and select high-quality shoes that offer the right support and fit.
