Your Shoes Are Probably Making Your Knee Pain Worse

When your shoes don’t fit, the signs are obvious: hot spots, blisters, pinching, or even claw toes from a tight toebox. Over time, though, even comfortable shoes can do damage. In most cases, this manifests as knee pain — both sharp, sudden waves of it and dull, unending discomfort. That said, it’s surprisingly easy to overlook how much a sneaker’s fit impacts the rest of your body — until your knees start aching.

With every step, your feet absorb downward force equal to several times your body weight, and when your shoe is out of alignment, lacks support, or doesn’t provide proper shock absorption, that stress doesn’t just transfer through you into the ground. It travels back up the chain, through the leg, and puts pressure on your knee. That means you should always buy shoes based on their ability to reduce the pressure put on your knees, especially if they already feel achy or creaky. That said, even good, supportive shoes can wear out, and sometimes unevenly, depending on your gait (your pattern of movement).

“Appropriate footwear is important for knee pain because footwear characteristics directly influence the mechanical loads placed on the knee joint, which can either exacerbate or alleviate symptoms,” Michael Fishkin, a Certified Pedorthist at Northern Illinois Foot & Ankle Specialists, said. “Shock-absorbing midsoles represent another beneficial design feature.”

A smart way to shop for supportive shoes that won’t cause knee pain is to look for sneakers that have earned the American Podiatric Medical Association (APMA) seal of approval. Awarded only to products deemed good for foot health, the seal has been granted to manufacturers since 1967. As of January 2026, there are just over 1,600 sneakers and slides with this designation. A cult-favorite from this exclusive club? HOKA ONE ONE’s Bondi 9, a wide-based sneaker with a double-stacked outsole designed to last longer and wear evenly, and a moderate heel-to-toe drop that won’t cause joint pain flare-ups. Available in a variety of colors, they’ve grown in popularity partly because of their looks — they’re a hit with those committed to getting their 10,000 steps each day (and documenting the task on social media) — but they’re pedorthist-approved, too.

Hoka Women’s Bondi 9 (Stardust)

“The Hoka Bondi 9 possesses design characteristics that align with footwear features shown to benefit individuals with knee pain,” Fishkin added. “Specifically, it features maximal cushioning and shock absorption, which are properties demonstrated to reduce knee pain… The Bondi 9 also has a relatively flat profile with minimal heel-to-toe drop and a flexible construction, characteristics associated with lower knee joint loading.”

Shop a few more of our favorite colorways below.

Hoka Women’s Bondi 9 (Vanilla)

Hoka Women’s Bondi 9 (Black/White)

Hoka Women’s Bondi 9 (Raindrop)

Featured Image Credit: Anut21ng / iStockPhoto