Best Running Shoes For Bad Knees 2018 Guide

Clocking over 500 miles with a single running shoe may predispose you to bad knees, knee injury, or Osteoarthritis (OA). Such knee conditions could disrupt your regular training schedule.

Best Running Shoes For Bad Knees

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But how does wearing the wrong running shoe cause knee injury? 

Disproportionate forces can cause bad alignment of the hips, legs and feet. Further, it could lead to ligament tearing, arthritis or overpronation.

Here’s the deal: Best Running Shoes For Bad Knees will help you alleviate knee pain and other running related knee injuries. But first get your doctor’s clearance.

Top 10 Running Shoes For Bad Knees Comparison Chart 

Running ShoeUpper MaterialBreathable mesh 
Nike Air Pegasus 34
SyntheticYes Check Price on Amazon
Brooks Men’s Beast 14TextileFlyknit upper Check Price on Amazon
GEL-Kayano 20SyntheticYes Check Price on Amazon
Update - 2018.06.07Recent research shows that you can treat knee pain by wearing supportive and cushioned footwear and using simple methods like icing, resting or elastic bandage. Such shoes absorb shock, support the curves of the foot, and with low heels.

Best Running Shoes For Bad Knees 2018

1. Nike Air Pegasus 34 – Best For Men’s

Nike Air Zoom Pegasus 34 has Dynamic Flywire cables which comfortably enfolds your foot’s arch giving you support while running. The shoe is ultralight and also offers ample motion control to help prevent knee pain. With this shoe, you are guaranteed comfort, excellent cushioning, and a responsive ride.

Nike Air Zoom Pegasus 34 Mens Running Shoes

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This shoe has everything you might need to protect your knees. The footwear offers comfort, a responsive ride and an exceptional cushioning to make running sessions enjoyable.

If you want reliability and safety during your running sessions, whether as a beginner or an experienced runner, then Pegasus 34 will be an ideal choice for you. Go ahead and try it!

Ultralight, responsive, and fast

The Pegasus 34 is uniquely designed to fit to its size. Further, being a lightweight shoe, it’ll be safe and suitable for running while having knee and back problems. Also, it is covered with a Flymesh material which reduces heat buildup while you are running. You’ll love the support and cushion the Pegasus 34 will give you.

Best for beginners

For starters with  bad knees, the Pegasus 34 is an awesome shoe for beginners. The shoe is comfortable and well-cushioned to prevent knee pain. With the Flywire cables, you’ll find the shoe to be adequately stable for beginning your running career with a knee injury. Also, it has a stable heel cup which securely wraps the arch of your feet giving you support and security against knee damage.

Amazing comfort

Air Zoom Pegasus 34 has incredible Zoom Air units that help to push you forward, making you benefit from more extended runs. It has a tremendous responsive cushioning which makes it the most comfortable shoes on the market today and thus ideal for bad knees.

In addition to its ligh weight Flymesh to help reduce overheating, the shoe is 285 grames, which make the footwear light enough not to strain your knees and ligaments, thus, making them Best Running Shoes for Bad Knees.

Smart design

Nike is widely known for providing unique shoe designs. The Air Zoom Pegasus 34 is no exception. The shoe comes in over 20 different unique color combinations to give you your best preference.Also, it has an exceptional rubber strip near the sole to help a runner easily and comfortably transition between the toe and heel.

The shoe offers a trendy and unique look for anyone using it. However, if you feel that the Air Zoom Pegasus 34 is not ideal for you, you can check on Amazon for previous Nike Air Zoom Pegasus designs or colors.

Things We Liked
  • Best Running Shoes for Bad Knees
  • Available in a variety of colors
  • Excellent cushioning
  • Smart design
  • Flywire cables and heel cup wrap the arch of the feet securely
  • Flymesh fabric reduces overheating for increased comfort
Things We Didn’t Like
  • Some customers have complained about its durability

2. Brooks Men’s Beast 14 

Brooks Men’s Beast 14 is the second, in superiority, Running Shoe for Bad Knees. It’s one of the traditional running shoes but still preferred by many because of its high cushioning and support to knees.

The Brooks Men’s Beast 14 features a linear design that offers excellent support and stability to your knees. Further, they are designed with a motion-control mechanism that controls pronation. Hence, are ideal for over-pronators.

Brooks Men's Beast 14

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Stability and Great Cushioning

Runners who experience over-pronation while running should consider the Brooks Men’s Beast 14. The shoe offers stability and great cushioning giving total support to the runner’s body.

Furthermore, the shoe features a great linear platform that provides excellent support and stability to your feet.


Its sock-liner technology and moisture managing mechanism will help regulate the temperature inside the shoe, leaving your feet feeling fresher. Furthermore, this running shoe features a breathable mesh and a super-light synthetic material that comfortably covers your feet, while giving your feet enough air to breath.

Mid-Section Support

The Beast 14 is flat in design providing additional support to your foot’s mid-section. This shoe is ideal for those with flat feet type or those that need extra support and cushioning in their running or walking exercises. For additional mid-foot support, the shoe has an asymmetrical saddle that extends to cover the feet inside the shoe. This ensures your foot is securely locked giving you a comfortable and enjoyable running experience.


Brooks Men’s Beast 14 is designed with durability in mind. It has rubber outsoles which help to extend the life of this product. The shoe also offers impressive cushioning, to enable both light and male and female heavy steppers to use the shoe for an extended period without getting ruined. You can check more Brooks Men’s Beast design on Amazon.

Things We Liked
  • Moisture-managing mechanism ensures the feet remain fresh all day long
  • Best shoe for those with bad knees or back pain
  • Rubber sole increases its running effectiveness
  • Ideal for those with flat feet
  • Offer Stability and great cushioning
Things We Didn’t Like
  • If used regularly, they can get damaged

3. GEL-Kayano 20

GEL-Kayano 20 is designed with a gel cushioning mechanism that allows it to absorb excess shock. It also features a fluid fit and a fluidride for a great bounce back and an ideal fit. The GEL-Kayano 20 shoe is one of the most preferred running shoes because of its excellent cushioning feature against knee pain.

ASICS Men's Gel Kayano 20 Lite Show Running Shoe,Surf/Lite/Blazing Yellow,8.5 M US

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It also helps prevent other knee injuries like Anterior Cruciate Ligament injury- a common knee injury affecting most runners. If you want stability and comfort during your running exercises, then this GEL-Kayano 20 Lite will do the trick for you.


The Kayano 20 is designed with safety and comfort of runners in mind. This shoe is specially made for those looking for that extra support. Because of its excellent stability, the shoe is highly recommended for runners with bad knees and those that experience over pronation when running.

This ASICS shoe, just like the rest of this model has great gel-cushioning which allows it to absorb shock, giving the runner comfortable running experience. Fluid Fit: The fluid fit upper eliminates any chance of foot irritation that might be brought by inside shoe stitches. Also, the fluid fit provides a stretchy cover on the whole shoe allowing it to wrap your foot in a glove-like fit securely.

Excellent grip and traction

The GEL-Kayano 20 has a fantastic rubber sole that gives it great grip and traction. Thus, it’s an ideal shoe for running and for those with knee or back pain. This shoe is exceptionally sturdy and stable, and it will give you that great feeling of being in control while doing your exercises.

Sturdy and Comfort Fit upper

This shoe offers comfort, stability, and fantastic support to allow you enjoy a running experience without any pain. The smooth upper allows the shoe user to comfortably exercise without feeling any foot irritation experienced when using other shoe designs. The shoe fit is perfect and conveniently holds the toes and the heels in place for a smooth run. You can check on amazon other designs of the GEL-Kayano.

Things We Liked
  • Ideal wear for over-pronation and other knee injuries
  • Gel cushioning helps to eliminate knee pain because of the shock absorbing property
  • Glove-feel like on the upper
  • Excellent breathability
  • Has a fluid fit and a fluidride that gives a great bounce back and a perfect fit
Things We Didn’t Like
  • Quite pricey

Best Women’s Running Shoes For Knee Pain

4. New Balance W1340v2

The New Balance W1340v2 features motion-control technology that gives your feet support and superior cushioning. This shoe is ideal for anyone complaining of knee pain or over-pronation as it’s fitted with TPU and T-BEAM mechanism which offers needed stability within the midsection of your feet.

New Balance Women's W1340v2 Optimum Control Running Shoe

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New balance shoes have for a long time remained runners favorite which makes them a top choice for runners with knee pain. The W1340v2 is no exception.

This shoe features a durable rubber sole that gives excellent traction and grip on any terrain making it ideal for daily running routines.

Motion-Control Technology

The New Balance W1340v2 has motion control technology which reinforces a runner’s stride allowing them to go many miles without knee injuries. This shoe was designed explicitly for over-pronators, and it has excellent cushioning as well as a support technology that helps runners feel comfortable. This unique motion control technology ensures that you remain safe and healthy while protecting your knee from any injuries.

Lightweight, Supportive Design

The W1340v2 shoe model offers a supportive and lightweight design that combines a variety of colors to give your feet that sporty look leaving you feeling comfortable while working out. The lightweight feature makes the shoe ideal for running with bad knees. Your knees get the required cushioning and support to engage in your running routine comfortably.


The midsole feature many New Balance technologies which give stability support to the shoe midsection. On the other hand, the upper has breathable synthetic material that helps the foot to remain cool and fresh all day long.


New Balance is known for producing consistent products that offers value for the money as well as years of use. However, if used daily, they might not last for long. Therefore, we recommend getting an extra pair to use alongside this one.


The shoe offers excellent support giving comfort to those runners with knee pain. The REVlite midsole provides great cushioning to those with injuries, making the best-running shoes for bad knees. You can check more New Balance Women’s shoes on Amazon.

Things We Liked
  • Excellent breathability and fit
  • Ultra-light and supportive design
  • Great stability and cushioning
  • Motion-Control Technology
  • Durable rubber sole
Things We Didn’t Like
  • Some customers complained about their durability

5. Saucony Zealot ISO 2

The Zealot ISO 2 offers a unique mix of protection and steadiness. Many runners agree that this shoe model is an excellent choice for those with knee complications like pronation as they provide the required level of stability.

Saucony Women's Zealot ISO 2 Running Shoe

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Saucony strives to offer best running shoes for knee pain, so if you have any knee issue, Saucony models are an excellent choice. The Zealot ISO 2 has low weight and considerable cushioning to give a runner a bouncy and a well-cushioned ride.

They are also well-cushioned allowing a runner to exercise without any significant issues. Furthermore, if you are overweight or have been inactive for an extended period and want to avoid any form of injuries, then the Zealot ISO 2 will be a perfect choice for you. You can check more Saucony Women’s Zealot Running Shoe on Amazon.

Quality Rubber Soles

Zealot ISO 2 has quality rubber soles giving you excellent traction and grip while running on hard impact terrain. When using this shoe, you don’t need to worry about injuries as the soles are designed to protect you against injuries.

Lightweight And Great Cushioning

Zealot ISO 2 is designed using lightweight material giving you essential cushioning while running. People with knee problems can comfortably exercise with this shoe as they are light enough, stable, and offer great cushioning


The Saucony ISO 2 has a synthetic mesh material that allows a high level of breathability. Another feature is the high drying ability. All these features leave your feet feeling cool and fresh all day long.


The Saucony shoes come in a variety of colors and style giving you a chance to select your favorite. This shoe has a unique sporty style which will provide you with the fantastic sporty look. The good thing is that the shoe can be worn even in informal events because of its attractive style and comfort.

Things We Liked
  • ISOFit technology offers a revolutionary fit system for extra comfort
  • 4MM Offset gives a more natural ride allowing the body and feet to be engaged fully without depending on the shoe for stability and cushioning
  • Flexfilm offers a smooth, flexible feel
  • Lightweight rubber soles that provide protection and excellent cushioning
Things We Didn’t Like
  • Some first-time runners complained that the shoe is heavy.

6. Hoka One Women’s Bondi 5 Running Shoe

The Bondi 5 Running Shoe features ortholite insole which offers extra cushioning, arch support, and comfort. The shoe is designed with meta-rocker technology to give your feet comfort and protect you against knee injuries. The footwear has considerable cushioning because of the EVA Midsole.

Hoka One One Womens Bondi 5 Running Shoe

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If you want cushion, stability, and comfort all in one shoe, the Bondi 5 Running Shoe will offer you just that! Bondi 5 has remained the top choice running shoes for bad knees. The shoe has a rockered design which gives it an elongated shape on the toe and heel generating a seamless heel to toe transition.

For more Hoka One One Women’s Bondi

Excellent Redesigned Upper

The Bondi 5 features a unique redesigned upper that encompasses a seamless and engineered mesh construction.

The upper engineered mesh gives the shoe Comfort and great cushioning. Most customers have praised the flexibility and smoothness offered by this shoe.

Quality midsole

The Bondi 5 midsole has a soft EVA foam that overlays the whole shoe. This foam comes in the form of a thick layer to give you that critical cushioning. This shoe will make you feel a little taller if compared with other brands. The shoe allows your foot to rest on the cushioning comfortably, giving you comfort and stability.

Things We Liked
  • Great redesigned upper
  • Has soft EVA foam to give extra cushioning
  • Rubber sole offers great traction and grip when running
  • Best running shoe for knee pain
  • Great cushioning
  • Great for long distance runners
Things We Didn’t Like
  • A bit narrow

Best Cushioned Running Shoes For Bad Knees

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Poor cushioning on your running shoes increases tibial impact shock, which aggravates knee pain.

This is mainly because, your body weight will erroneously shift to your knee joints.

In line with my passion for safe sporting, and consultation with top marathoners, I have reviewed Best Cushioned Running Shoes to prevent Bad Knees.

My top considerations in this review are; excellent cushioning, stability, and arch support.

Top 5 Cushioned Running Shoes For Bad Knees Comparison Table 

Running ShoeSole
Shoe MaterialShaft Size from ArchBreathable mesh 
ASICS Gel Kayano 24
(Editor’s Choice)
Textile/SyntheticLow-Top"Yes Check Price on Amazon
NIKE Unisex Flyknit StreakRubber Flyknit3" Flyknit upper Check Price on Amazon
Brooks Addiction 12Rubber Fabric and Synthetic2.5"Yes Check Price on Amazon
Asics Gel Nimbus 16Rubber Fabric/ManmadeLow-Top"Yes Check Price on Amazon

An appropriate running shoe to prevent bad knees should have: stability, excellent cushioning, and supports your arch is ideal.

7. ASICS Gel-Kayano 24 (Men’s) Running-Shoes 

ASICS Gel Kayano 24 is undoubtedly the best-cushioned running shoes for knee pain. You can use the shoe on a treadmill or road. It features double-layered form that securely holds the feet. The gel cushioning helps to absorb any excess shock.

Best Cushioned Running Shoes For Bad Knees

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The Kayano 24 remains the best cushioned and stability shoe for running or even walking.

As a result, it is considered a remarkable solution to some common causes of knee injuries.

The Kayano 24 has marked some significant improvements from the previous versions like reduced weight, making it a top choice among runners with bad knees.


The Kayano 24 is for runners who need that extra support. The shoe is highly stable, making it ideal for runners with knee pain and overpronators. It has gel cushioning which helps to absorb excess shock while running.

Furthermore, the fluidFit upper eliminates foot irritation that may be caused by the numerous stitches inside the shoe. The exoskeleton and lacing system help to lock down the feet, so Kayano 24 guarantees you comfort while running.

Durable Sole Unit

Gel Kayano 24 features Dynamic Duomax cushioning and gel in the heel for shock absorption and managing overpronation.

The outsole also has a physical divide which helps to control the feet during running. Furthermore, new FlyteFoam provides additional cushion and a remarkable bounce-back improving the durability of the shoe.

The sole is unbelievably sturdy; you will always be in control as it allows great transition on different terrains.

Excellent Upper

The upper of Gel Kayano 24 features a seamless FluidFit fabric that allows the foot to fit in a glove-like design. Thus, your feet are wrapped up securely, allowing for flexibility and breathability.

Another great feature in Kayano 24 is the slightly wide toe box compared to previous versions. Hence, runners with wide feet can comfortably run on these shoes.

The heel of the shoe has an excellent exoskeleton clutching system which will securely hold your heel in place while running.

Another feature on the upper is the terrific lacing system. The laces distribute pressure evenly on top of the foot. While the additional overlays within the eyelets offer more durability, meaning they can last longer regardless of how tight you tie them.


Having shoes on for an extended period can make your feet sweaty or smell. Therefore, investing in well-ventilated and sturdy shoes can be beneficial.

The upper of Kayano 24 features a mesh which allows free air flow. Also, the shoe has an Ortholite sockliner on the inside, similar to the socks, which helps to regulate moisture.


Kayano 24 features DuoMax technology to give the shoe extra support and cushioning. The rubber exoskeletal at the back of the heel prevents slipping.

The gel provides cushion and support to the heel. As a result, your feet get support in all stages of running. The guidance line helps over pronators by shifting the excess weight to the sole.

Things We Liked
  • Offers excellent stability for overpronation
  • Durable
  • Breathable
  • Gel cushioning provides superior shock absorption
  • Lightweight
  • Trendy design available in various colors
  • Excellent grip
  • FluidRide technology
Things We Didn’t Like
  • If worn all day you might get stiffness
  • Depending on your feet size, issues of foot flex point may arise.

8. Nike Racer – Best For Knee Pain 

The Nike Flyknit Racer has a breathable single-piece knitted upper to allow free airflow to your feet. Also, the upper is adequately stretched to give a perfect fit while offering additional support and cushioning. Nike Flyknit Racer has become very popular among people with bad knees and those with other knee conditions.

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The reason for the popularity can be attributed to the many features and benefits this racer has to offer. Its external design and an array of colors to choose from have made the shoe more preferred by many runners.

Excellent Cushioning

A running sneaker must have exceptional cushioning to protect you from knee injuries. Nike Flyknit Racer is highly responsive and has a lightweight midsole that features durable foam.

Also, it offers excellent arch support and sturdy sole for added security and comfort while doing your exercises.

Size And Fit

If you want a shoe that is true to its size, look no further. The Flyknit Racer is available in a range of sizes and designs that conform to a runner’s likes and preferences. The heel, the forefoot, and mid-foot sections have medium sizes. Similarly, the shoe is also recommended for runners with narrow feet and medium feet.


Nike Flyknit is equipped with a Phylon midsole that is lightweight, responsive, and low-profile making the shoe ideal for runners with knee pain. The midsole foam provides adequate cushioning for a more resilient run.


Nike Flyknit Racer has a single piece knit upper that provides excellent breathability to your feet. The top is stretchable enough to give a smooth, sock-like fit, accommodating runners with wide feet.

The Dynamic Flywire allows the shoe to deliver extra support, comfortable fit, and excellent cushioning while lowering the weight of the shoe. For added comfort and security, the footwear has a low-profile tongue and is lightweight making lifting your feet off the ground comfortable and enjoyable.


Flyknit Racer delivers a durable and stable outsole which is equipped with carbon rubbers that offer excellent traction on different surfaces. As a result, runners can maintain an upright posture form when running on various surfaces.


If you want an excellent breathable shoe, the Flyknit Racer will be your best bet. The knitted upper design and lightweight material ensure the free flow of air and an excellent breathable shoe. You will not have to worry about smelly or sweaty feet while exercising.

Things We Liked
  • Comfortable
  • Attractive color schemes with a variety of styles and designs
  • Remarkable Breathability
  • Underfoot is responsive and springy
  • True to size
  • Lightweight making it ideal for overweight runners
  • Excellent cushioning for bad knees
  • Highly durable
Things We Didn’t Like
  • Some runners complained that the shoe is a bit narrow
  • Not effective if used on a daily basis as the underfoot platform is not very effective

9. Brooks Addiction 12 Best for Running

Brooks Addiction 12 features BioMoGo DNA cushioning around the midsole. The Extended Progressive Diagonal Rollbar provides consistent control during running. The Segmented Crash Pad facilitates soft and smooth landings.

Brooks Addiction 12

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Brooks Addiction 12 is one of the best running shoes for bad knees. It is among the most stable and supportive shoes in Brook’s collection. They offer excellent motion control, making them ideal for running on the road.

Athletes with flat arches or severe pronation or pain on the knee will benefit from this shoe.

Excellent Outsole

The outsole of Brooks Addiction 12 is best for road running. The shoe outsole features HPR Plus material that is quite solid compared to other outsole rubber. Thus it helps to boost the resistance level of the shoe against wear and tear particularly on hard surfaces like prolonged road use.

The shoe also features MC Pods that offer excellent flexibility without lowering motion control as well as improved road traction.

Fantastic Upper

The upper of Brooks Addiction 12 features breathable mesh material that has moisture absorbing properties. Further, the synthetic uppers provide the shoe with adequate protection on the toe box which allows the runner enough room to stretch their toes.

Also, the upper lacing system wraps the foot securely holding it down in place for a more comfortable and cushioned ride. The heel cup also helps to lock the foot to give it a more comfy and secure feeling during the run.


Brooks Addiction 12 is designed with a moisture absorbing mechanism to remove excess moisture from your feet. The breathable system, on the other hand, allows free flow of air inside the shoe. The synthetic overlays and the upper mesh function together to enable air pass through the shoe leaving feet feeling fresh and comfortable.

Linear Platform

Another central feature of the Addiction 12 is the linear platform, which provides a lot of support and stability to the overall body,making it best cushioned shoe for bad knee.

Compared to other designs, the brooks 12 is straight up to the arch. This feature ensures more comfort to the midfoot, particularly for those with flatter feet or those that need additional help during their running routines.


The Brooks 12 features a Diagonal Rollbar which protects runners against twisting their feet. It also protects runner with flat feet and those who experience overpronation. The shoe is equipped with EVA cushioning which is strategically placed on the midsole to protect runners from injuries, promoting injury free running sessions.

Things We Liked
  • Many support features encourage proper running form and a seamless transition from heel to toe
  • Wide toe box allows runners with wide feet to benefit from the shoe
  • DNA adaptable cushioning to give the feet support
  • Comfortable construction
Things We Didn’t Like
  • Some customers have complained about its durability status
  • Quite heavy

10. Asics Gel Nimbus 16 – Best for Running

Gel Nimbus 16 features gel cushioning and FluidRide midsole for additional bounce back and energy. The FluidFit technology enables the shoe to quickly adjust to your strides and give you that glove-like fit while running.

Gel Nimbus 16

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If you are suffering from any knee pain or other knee-related injuries, the Nimbus 16 will be an excellent running shoe for you. The footwear offers impressive support and cushioning to your feet.

The shoe absorbs excess shock from ground impact while you are running leaving your knees, legs, joints, and feet feeling awesome.

Fantastic upper

The upper has an excellent FuidFit system which allows the top mesh to stretch appropriately to give you that personalized fit and securely holds your feet like a glove.

Also, the eyelets aids in removing excess tension on the upper. Another feature is the Exo-skeletal Heel Clutch System that provides extra stability, support and cushioning to your heel.

The inside of the shoe has a breathable mesh for increased comfort while the insole is adapted to fit your feet comfortably and you can also quickly remove it.

Excellent Midsole

The midsole features an exceptional FluidRide technology that offers a unique combination of cushioning and bounce-back attributes. Also, the shoe provides forefoot and rearfoot cushioning. More than that, superior impact absorption on foot-ground impact will give the comfort and security required while running.

The heel has an additional height of 3mm to help relieve Achilles tension among women runners, making it an ideal running shoe for women with bad knees.


Furthermore, the outsole of the shoe has a guidance line with a flex groove which is made to give the runner a steady progression for improved gait efficiency. The Guidance Trusstic System also helps in the seamless transition that optimizes your gait providing extra midfoot support and cushioning.

Look For The Following in Running Shoes For Bad Knees

We’ve done an extensive research to help you choose the best running shoe for a bad knee. Sometimes you may experience knee pain, but still, want to continue with your running.

Selecting any of the reviewed shoes in this guide will give you pain-free and stress-free runs. Before buying ensure the shoe fits the following criteria

1. Comfort

Comfort should be your be your number one consideration when it comes to shoes.

Buying shoes that properly fit will leave you feeling comfortable and pain-free after your exercise.

The correct running shoe will prevent your knees from getting stressed; hence, protect you from significant knee injuries.

The shoes we’ve reviewed are guaranteed to give you comfort as they built around state of the art technology like motion control, DNA technology, and gel cushioning.


Choose shoes that can last long.

You shouldn’t be found wearing shoes that crumbles down during your running routines. You increase your risk of injuries, which is what we are trying to avoid at all cost.

The models we’ve selected are the best and have been tried and tested and successfully delivered the durability test as best running shoes for bad knees.

3. Stability/Support

Most knee injuries are mainly caused by motion control issues or improper balance.

The models we’ve selected will offer most needed support. Our choices are fit for other knee injuries like under-pronation or over pronation.

Running without enough support or stability can aggravate knee injuries, causing more pain and discomfort. Thus, when choosing a running shoe select one that will provide adequate comfort and security in all conditions.

4. Traction/Grip

Choose shoes that have excellent traction to avoid cases of injuries.

Your running shoes should offer a firm grip on all surfaces they were intended to be used.

Any shoe with horrible traction on the ground they are intended for is a disaster in waiting.

What Is A Bad Knee?

A bad knee is typically pain in your knees caused b;

  • Knee arthritis
  • Poor ligaments
  • Over-pronated foot
  • Torn ligaments

Experts also warn that a bad knee can come when the joint is overloaded because of repetitive movements.

For example, doing endless squats, step-ups, or lunges, and going miles of running.

All these can cause pain to your knees because of doing too much within a short period, thus not giving the body enough time to recover.

When You Have knee pain, you’ll Experience The Following;

  • Straightening or flexing the knee becomes a challenge
  • Swelling of the knee
  • Soreness
  • Instability
  • Rigidity

But, The Big Question Is; What Causes Bad Knees?

1. Muscle strains can cause knee pain (bad knee), ligament sprains and damaged or irritated cartilage. All these may be a result of stress or traumatic injury on the knee over time.

2. Muscular imbalance/weakness can be another cause of bad knee.Your muscles may sometimes become too weak and may be unable to support your joints adequately.

As a result, your other muscles may strain in an attempt to compensate for the weakness.

3. Flattened arches (overpronation) can increase pressure or stress on the knee leading to pain. Similarly, poor posture can also cause pain to your knees.

4. You may also experience Bad knees or knee pain when you progress too quickly in fitness activities.

The body becomes so overwhelmed, thus, unable to adjust as quickly. All these will make your muscles and joints to strain to lead to muscular fatigue.

5. Wearing wrong shoes can also cause increased stresses to your knees. Footwear that is inappropriate for your fitness activity, feet, or even body type can cause pain.

Can Running Cause Bad Knees?

Well, this is something that many people ponder about, and to answer it simply, if done correctly, running cannot hurt your knees.

A recent study has shown that running doesn’t increase or initiate the risk of getting osteoarthritis. Runners in this study reported less risk of arthritis compared to their non-active colleagues.

Similarly, another study has reported same outcomes. The research shows that although the impact of running is quite high, the feet of the runners hit the ground more briefly and less frequently compared to when they are walking. Therefore, what it means is walking and running causes the similar knee stress.

You may probably be wondering;

Why then do we have such a high rate of runners complaining of knee pain?

Why runners have knee pain

Well, most of the reported knee pain among runners is mainly due to poor running practice.

The good thing is that some of these poor running practices can be alleviated through conditioning.

However, some cannot. They are linked to an individual’s physical make-up, like having significant leg-length discrepancy- where one leg is shorter than other, or the pelvis is tilted.

However, running is still possible even with all these issues; you just need to know when to stop or continue.

But, if you are a beginner in the running or a runner who experiences knee pain there are things that you must take into account to avoid incidences of knee pain.

What to do to avoid knee pain

You should go for biomechanical analysis and check your running form. Get somebody who comprehends what they are doing, and you’ll be closer to a solution and eventually fix it.

Other Factors That Can Lead To Knee Pain

Running too much over a small period can also cause knee pain. Your muscles, ligaments, and joints will strain as they are not strong to handle the pressure and workload.

Unless it’s unavoidable, make a routine of running three to four days a week. From there you can gradually embrace higher distance and frequency.

Another major factor is running using the wrong shoes. Wearing wrong running shoes can put a strain on your muscles and ligaments causing knee injuries.

Ensure you buy running shoes that are more stable, well-cushioned, and comfortable.

Importance of Investing In Best Running Shoes

Having the right kind of running shoes will help to prevent knee injuries as well as boost your exercise routine. Ensure you invest in good running shoes to protect yourself against injuries

Best running shoes will offer you protection, support, and excellent cushioning. Always consider these factors when buying your running shoes.

How Do You Treat and prevent A Bad Knee?

Get Correct Running Shoes

If getting custom shoes that are well-cushioned, comfortable, and stable has not worked for you, then it’s time to take severe measures and treat your knee problem.

Get Specialized Orthotics

Here you’ll understand why your feet turn into different positions causing pain. Appropriate tests will be done, and insoles that correctly match your feet will be designed, and hopefully, your knee issues will be resolved.

Orthotics and correct running shoes can limit pronation and help maintain your foot alignment.


People who run are at a higher risk of knee pain, although knee pain can be caused by other condition, investing in the right running shoe can save you from knee injuries. Any of the reviewed shoes will offer you excellent cushioning, stability, and support.

The shoes come in different colors, designs, and sizes to enable you to select one that is ideal for you. Always remember that having the best-cushioned running shoes for bad knees can help your running posture form and make running much more comfortable.