Could Your Shoes Be Exacerbating Your Knee Pain?

You’re resting, applying ice, and doing everything right for your sore knee, yet the pain just won’t quit. Before you blame it on age or activity, consider the role your shoes might be playing.

Brian Hamzavi, MD, can help you find out what’s really behind your knee pain at Hammer Orthopaedics and Sports Medicine in Palm Bay, Florida. Dr. Hamzavi offers expert diagnosis and personalized support, from footwear recommendations to advanced treatments like orthobiologics and minimally invasive surgery.

Your choice of shoes could be making your knee pain worse, even exacerbating issues in your hips and lower back. Here, we explore the surprising ways your shoes can affect your joints and how simple adjustments can protect them.

Your shoes: the foundation of your knee health

Your shoes do more than keep your feet dry and protected; they absorb the impact from almost every step you take. Footwear with poor cushioning doesn't do this effectively, which causes increased stress on your knee joints, particularly if you have an existing condition like knee arthritis or patellofemoral pain syndrome (runner’s knee).

Think about the shoes you wear most often. They could aggravate your knee pain if:

They have too little (or too much) support

Footwear with insufficient arch support can cause your foot to roll inward (overpronation), leading to rotational stress on the knee. However, shoes that are too rigid or have excessive arch support may not be the answer. These can restrict your foot’s natural movement, preventing the proper distribution of force through the knees, hips, and back.

They’re worn out or fit poorly

According to one study, between 63% and 72% of people may be wearing shoes that don’t fit correctly. Whether they’re too tight, too loose, or simply the wrong shape for your foot, ill-fitting shoes force your feet to take on an unnatural position.

Old, worn-out shoes lose their original support and cushioning, which means they no longer properly absorb shock or stabilize your foot. Both scenarios can alter your natural gait (the way you walk), creating uneven strain on your joints.

They’re high-heeled

They might make your outfit feel more polished and elegant, but high heels can make your knee pain worse. They shift your weight forward, forcing your knees to stay slightly bent, increasing the pressure on the kneecap and the front of the joint. Wearing high heels regularly may even increase your risk of developing osteoarthritis.

How simple changes can protect your knees

You can take action to protect your knee health and relieve discomfort by making the right choices when it comes to footwear. 

Start by assessing your current shoes to ensure they fit well and provide adequate support. For athletic shoes, a general guideline is to replace them every 300-500 miles, or every 6-12 months, depending on your activity level. Follow these tips for choosing the right shoes:

Prioritize fit over style

Always choose shoes that comfortably fit your foot shape and size — no pinching, rubbing, or sliding. Make sure that there’s enough room in the toe box and your heel feels secure.

Check for flexibility and stability

A good shoe bends where your foot bends (at the ball of the foot), but resists twisting in the middle, offering both natural movement and necessary support.

Balance cushioning and support

Look for shoes that offer sufficient shock absorption without feeling overly soft or unstable, and ensure they provide appropriate arch support for your foot type.

Always select appropriate footwear for your activity — running shoes differ from walking shoes, and cross-training shoes offer different support than those designed for court sports. Using the correct shoe for the task minimizes stress on your knees and other joints.

If you have questions about your footwear and its impact on your knees, hips, or back, consult with Dr. Hamzavi for personalized guidance. Call Hammer Orthopaedics and Sports Medicine in Palm Bay, Florida, to schedule your appointment, or book online today.