Barefoot shoes have become a trendy option for people looking to go back to basics and connect with the ground. For some, they offer a natural, minimalist approach to walking and running. However, when it comes to knee pain, barefoot shoes may not always be the best choice — at least not right away.
Why Barefoot Shoes May Not Be Ideal for Knee Pain
Barefoot shoes are designed to mimic the feeling of walking barefoot, which can increase the load on your knees, especially if your muscles and tendons aren’t used to that level of activity.
People with knee issues often need more cushioning and support to alleviate pressure by improving alignment — two things barefoot shoes generally lack.
Without cushioning or structural support, there’s a higher demand on your lower limb muscles and joints. If these areas aren’t strong or well-aligned, the extra work can worsen knee pain instead of helping it.
What to Consider When Choosing Footwear for Bad Knees
If you have knee pain, it’s crucial to look for shoes that provide adequate:
- Cushioning to absorb impact
- Stability to control excess movement
- Arch support to evenly distribute pressure through the feet and legs
Shoes with a moderate heel drop and good midsole cushioning will often do a better job of protecting sore knees.
You might also want to consider slightly wider shoes to give your toes room to spread naturally and aid balance.
When Barefoot Shoes Can Be a Good Option
While barefoot shoes might not be ideal for everyone with knee pain, there are situations where they can help.
If you gradually strengthen your feet, ankles, hips, and core, barefoot shoes can actually encourage better alignment and more efficient movement patterns.
Some people find that, after slow and careful adaptation, they experience less joint pain because their bodies learn to move with better control.
TOP TIP – If you want to try barefoot shoes and you have knee pain, get your knees in optimum condition then ease into them very slowly.
Barefoot shoes are a tool — but like any tool, they need to be used thoughtfully.
- Optimise your knee strength and alignment before beginning with the shoes. This program may be helpful.
- Start with very short walks on soft ground (like grass or a cushioned track).
- Strengthen your calves, hips, and glutes alongside.
- Listen to your body carefully and back off if pain increases.
Footwear Is Only Part of the Solution
Shoes are important, but treating knee pain properly means looking at the whole picture.
Strengthening exercises, good posture, gait re-education, and movement quality are key to long-term knee health.
Choosing better footwear can help — but it can’t fix everything on its own.
Free Masterclasses: Understand and Treat Your Knee Pain
If you’re struggling with knee pain, your shoes are just part of the picture.
I have 2 FREE programs that you may find useful.
For those with arthritic knees – join me on a FREE Masterclass where we learn how to settle the pain associated with this problem, explore why exercise can aggravate arthritic knees, learn exercise to strengthen without making your knee sore and much more. Click to learn more and enrol.
For those of you who are keen to optimise your alignment and posture – to off load your knee, then this FREE Masterclass may be perfect. In it we explore the impact of your bodies alignment and posture on pain and complete a 3 point assessment taking away steps for immediate improvement.
Take your first step to stronger, happier knees today.
I would love to see you on one of my programs.
You may also find these other blogs helpful
Footwear for Arthritic Knees: Are Birkenstocks and Hoka Shoes Good Choices?
The Best Barefoot Shoes: Top Picks for Natural Foot Health
Comparing Top Footwear for Arthritic Knees: A Comprehensive Guide
The Best Sandals for Arthritic Knees: Supportive Styles for Summer
Conclusion: Find What Works Best for Your Knees
Barefoot shoes can be a powerful tool for some, but they aren’t a one-size-fits-all solution — especially when it comes to knee pain. The key is understanding where your body is right now and what it needs to heal and move better. Whether you stick with supportive shoes, gradually transition to barefoot options, or use a combination of both, the goal should always be healthier, stronger movement. Take your time, strengthen your body, and choose your footwear thoughtfully — your knees will thank you for it!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Treating Knee Pain Since 2001
