Running shoes for knee pain
Runner’s knee, the dull ache around or behind the kneecap, is the most common running complaint there is. It is usually a load problem rather than a damage problem, which is good news, because load is something you can change.
Footwear is one lever among several, and not the biggest one. What it can do is shift where the work happens. A lower heel to toe drop reduces the load going through the front of the knee and moves it towards the ankle and calf. Plenty of cushioning helps too, though less than most people expect, because your legs adjust their stiffness to whatever is underfoot.
The bigger levers are the ones that have nothing to do with shoes. Running slightly shorter strides at a slightly higher cadence reduces knee load measurably. So does building mileage gradually rather than in jumps. If your knee hurts on every run, see a physio, because a shoe is not going to sort it out on its own.
The shortlist
These are the shoes the Shoe Finder quiz returns when you answer it as someone in this situation. Same database, same scoring, nothing added by hand. Answer it yourself and you will get a list shaped around your own feet, weight and budget rather than an average.
New Balance Fresh Foam X More v6
£150 · Max cushion · 306g · 4mm drop · 44mm stack · wide fitting
A huge slab of soft foam. Made for slow, comfortable miles and recovery days.
- A low 4mm heel drop, which keeps load off the front of the knee
- Picked for comfortable everyday running
On Cloudmonster 3
£180 · Max cushion · 295g · 6mm drop · 40mm stack · nylon plate
Big, bouncy and fun underfoot, good for easy miles when your legs feel heavy.
- A 6mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
Hoka Bondi 9
£160 · Max cushion · 297g · 5mm drop · 43mm stack · wide fitting
About as much cushioning as you can buy. Great if your legs and joints ache.
- A 5mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
Mizuno Wave Sky 9
£165 · Max cushion · 295g · 6mm drop · 44mm stack
Thick, soft and protective, a comfy pick for recovery runs and long days.
- A 6mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
Topo Athletic Atmos 2
£155 · Max cushion · 272g · 5mm drop · 40mm stack
Very soft and roomy up front, a rare mix of max cushion and toe space.
- A 5mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
New Balance FuelCell SuperComp Trainer v3
£210 · Max cushion · 271g · 6mm drop · 40mm stack · carbon plate
A plated, super cushioned trainer for marathon build ups. Soft with a forward roll.
- A 6mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
Adidas Supernova Prima 3
£149.99 · Max cushion · 275g · 6mm drop · 40mm stack
Adidas' softest everyday cushion. Made for slow, comfortable miles rather than speed.
- A 6mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
Brooks Ghost Max 4
£145 · Max cushion · 292g · 6mm drop · 39mm stack · wide fitting
A big, wide, forgiving platform. Very stable underfoot and kind to sore joints.
- A 6mm heel drop, on the lower side, which is easier on sore knees
- Picked for comfortable everyday running
How this list was put together
Every shoe in our database is scored against a set of rules, and this page shows the top eight for this particular need. The rules are written down in full on the how it works page, including which ones rule a shoe out completely. Nothing on this page is ordered by commission, and the prices are RRP, so shop around because they are very often discounted.
This is a starting point rather than a fitting. Where you can, try shoes on, and if you are running through pain see a physio rather than buying your way out of it.
Common questions
What heel drop is best for knee pain?
Lower, broadly 6mm or under. That moves load away from the knee and towards the calf and achilles. If you have a history of achilles trouble as well, the trade off runs the other way and you are better off in the middle, around 5mm to 7mm.
Are cushioned shoes better for knee pain?
They help some people and the effect is smaller than the marketing implies, because your legs compensate for whatever is underfoot. Comfort is still worth having, so if a softer shoe feels better on your knees, that is a legitimate reason to buy it.
Should I stop running if my knee hurts?
Not necessarily, but you should stop increasing. Pain that stays mild, does not worsen during the run and settles within a day is usually manageable. Pain that gets worse as you run, or that makes you limp, is a reason to stop and get it looked at.
Get a list for your feet, not an average one
The shortlist above assumes a fairly typical runner. The shoe finder asks about your width, how your ankles roll, your weight, where you run, your budget and any recurring niggles, then gives you three shoes and tells you why each one made it. It takes about a minute and there is no email or sign up.