Introduction
Knee pain can turn an enjoyable run into a frustrating, even painful experience. As a physiotherapist, I’ve worked with countless runners whose knee discomfort was made worse—or better—by their choice of shoes. While there’s no “perfect” shoe for everyone, some features can make a big difference.
In this guide, I’ll share what to look for in running shoes to help protect sore knees, plus a selection of trusted trainers that me and my patients love.
Why Knee Pain Happens When Running
Running puts repetitive stress on your knees. Whether it’s runner’s knee (patellofemoral pain), IT band syndrome, meniscus irritation, or early osteoarthritis, the wrong shoes can amplify problems.
Shoes that don’t provide enough shock absorption, that change your gait unnaturally, or that lack support can all contribute to knee pain. Let’s dig into what to look for.
4 Key Shoe Features for Runners with Knee Pain
1. Cushioning
Shock-absorbing midsoles help reduce impact on joints—especially important on hard surfaces.
2. Stability
If you overpronate (your foot rolls in), your knee may twist slightly with every step. Stability shoes can help guide your stride and reduce that inward collapse.
3. Heel-to-Toe Drop
A moderate drop (8–12 mm) can reduce load on the knees, particularly for those with anterior knee pain.
4. Fit & Comfort
The most important factor? Comfort. If a shoe feels wrong, it probably is. The perfect shoe still has to suit your foot.
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Top Running Shoes for Knee Pain (2025)
Here are five tried-and-tested options I would recommend to patients with knee issues:
1. Brooks Glycerin 21
- Cushioning: Plush DNA LOFT v3 foam
- Support: Neutral, but very soft underfoot
- Heel Drop: 10mm
- Why It’s Great: A go-to for runners who want maximum cushioning and gentle landings.
Buy on Amazon UK – Men
Buy on Amazon UK – Women
2. ASICS Gel-Kayano 31
- Cushioning: FF BLAST PLUS and rearfoot GEL
- Support: Excellent stability for overpronators
- Heel Drop: 10mm
- Why It’s Great: Legendary stability shoe for runners who need structured support with no compromise on comfort.
Buy on Amazon UK – Men
Buy on Amazon UK – Women
3. Hoka Arahi 7
- Cushioning: J-Frame stability system with soft CMEVA foam
- Support: Lightweight support without stiffness
- Heel Drop: 5mm
- Why It’s Great: A surprisingly light, stable option for those who want knee-friendly support without bulk.
Buy on Amazon UK – Men
Buy on Amazon UK – Women
4. New Balance Fresh Foam X 880v13
- Cushioning: Fresh Foam X midsole
- Support: Neutral with mild structure
- Heel Drop: 10mm
- Why It’s Great: A brilliant daily trainer—soft, stable, and protective.
Buy on Amazon UK – Men
Buy on Amazon UK – Women
5. Saucony Guide 17
- Cushioning: PWRRUN+ foam
- Support: Stable with smooth transitions
- Heel Drop: 8mm
- Why It’s Great: Delivers structure without stiffness—a great pick for runners prone to medial knee pain or patellar tracking issues.
Buy on Amazon UK – Men
Buy on Amazon UK – Women
Other Tips for Running with Knee Pain
Shoes are just one piece of the puzzle. To truly resolve or manage knee pain:
- Strengthen your hips, glutes, and quads — especially if you have runner’s knee.
- Avoid overtraining. Sudden increases in mileage can flare up knee pain fast.
- Check your running form. Poor alignment puts stress on your joints.
- Listen to your body. If the pain worsens, take a break or seek help.
Final Thoughts
The right shoes can’t “fix” knee pain alone, but they can help reduce the load on your knees and keep you moving more comfortably. The options above blend cushion, support, and stability in different ways to suit a range of needs.
If knee pain is persistent, I’d love to help. My online physiotherapy programs and one-to-one support are designed to get to the root of the issue and guide you back to pain-free movement.
Take care, and happy running,
Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Helping Runners Since 2001
