Last Updated: October 27th, 2020
Ah! it’s my knee again.
It is becoming so troublesome now. I’m always in pain and not able to run.
You are not alone. Most of the runners face this challenge with their knees.
They may have knee pain, knee instability, or arthritis. In short, they suffer from bad knees.
Many times these issues are caused when your running shoes.
Either they are worn out or lack cushioning or they don’t support your type of pronation or something else.
Keeping that in mind, today we have reviewed 14 Best Running Shoes for Knee Stability in 2021.
ASICS Gel-Kayano 27 Running Shoe is our first choice and is an overall best option.
However, we have also reviewed some other running shoes for runners with other special needs like overpronation, high arch, etc.
The rest of the list will provide you with just that.
Our Top Picks For Today
Best Running Shoes for Knee Stability in 2021
These shoes prevent your feet from rolling inward upon landing on the ground.
Its I.G.S or Impact Guidance System helps you to improve your natural gait from heel to toe-off.
Also, the vertical flex grooves or the Guidance Line Mid-sole technology helps to enhance your gait efficiency.
The bottom of this shoe has FLYTEFOAM technology which is an elastomer compound targeted to enhance bounce.
Abnormal gait causes a lot of problems especially to the lower part of the body. You will have knee pain, knee instability, hip pain, and more prone to injury.
However, due to I.G.S, your gait becomes more natural, thus reliving any extra stress on these parts of the body.
This causes you knee pain and instability to go away.
Also, to enhance your comfort, there are some other technologies also present in the mid-sole like FLUIDRIDE MIDSOLE and FLYTFOAM LYTE technology.
The upper has a breathable mesh, for maximum breathability.
These running shoes prevents your overpronation or inward feet rolling.
If it a problem with your gait cycle you will have shock absorption issues.
So, the shock directly travels up your leg.
This causes pain and stability issues in your knees and hip.
GTS 19, has progressive diagonal roll bar or PDRB which stops your feet from overpronating.
Also, it stops the twisting of the feet inside the shoes.
Hence, you get an improved gait and stability in your movement.
You knee instability and pain also vanishes.
The mid-sole is made from BioMoGo DNA and DNA LOFT cushioning.
This provides you with a very smooth and comfortable ride.
Also, this shoe specially focuses on your knees and comes with GuideRails Holistic Support System built in it.
This also, keeps your excessive motion in check and protect your knees.
High arched people often suffer from under pronation or supination.
It makes your feet less shock and impact absorbent.
This is bad as it then directly impacts your ankles, shins, knees and hips causing them to gradually destabilize.
You will start having dull pain and it will keep on increasing if not taken care off.
This is where ASICS Gel-Venture 6 comes into play.
It provides you feet with the required shock or impact absorption and gives your arch the support it needs.
This immediately takes away additional stress from your knees and your pain gets relieved.
The shock absorption comes from the forefoot and rear foot gel cushioning and the out-sole is made from AHAR rubber.
This rubber is highly durable and provides you with the required grip on any kind of surfaces.
These running shoes will be more helpful if you have medium to high arch.
Their arch support is high and if your have flat feet, they may be bothersome to you.
However, try it out in a specialty shoe store near you. Buy only if you feel comfortable.
If you fall into the high arch category, these running shoes will give you the best bang for your buck.
They will provide your with proper cushioning and stability.
Also, it will take off any additional stress from your knees and will help you stabilize it.
The mid-sole is made from EVA foam and the out sole is made from durable rubber.
All in all a very good running shoe if you are looking for an affordable option.
This is the 20th generation of Nimbus and it is a neutral running shoe.
It helps to stabilize your feet as the heel are comes with the heel clutching system.
Also the padded tongue and collar helps to minimize the lateral movement of your feet inside the shoe.
It has a lot of cushioning. It helps to deal with the stress of over striding which alone can cause a havoc on your knees.
Also, it can deal with your over pronation as well. This is another way that it protects your knees.
The mid-sole is made from a lightweight material called FLUIDRIDE.
It provides you the ultimate comfort and responsive ride.
ASICS Gel – Kinsei 6 has gel cushioning at the forefoot and rear foot.
This helps it to absorb shock of impact and it doesn’t pass that on to other parts of your lower body.
That way, if you already have a bad knee, you are protected.
Also, it comes with ASICS I.G.S or the impact guidance system.
This enhances the shock absorption of the running shoes and you get the most cushy and supportive ride.
Also, they are the best choice if you have underpronation or supination.
This is a feet condition where you land on the outer edge of your feet and then it roll outwards to absorb the shock.
This can cause injury over a period of time. Also, as you age and your joints become stiffer your shock absorption power gets reduced.
At this point this needs to be compensated somehow and a shock absorbing running shoe like this one is your best bet.
The upper of this shoe comes with FLUIDFIT technology and gives you a glove like fit.
This is a neutral running shoe and the mid-sole is made from New Balance’s proprietary fresh foam.
This makes these running shoes a lot lighter whereas enhancing the cushioning that they provide.
This is crucial if you are dealing with knee issues.
Also, these running shoes are meant for long distance running.
You can comfortably run a marathon in these shoes.
Also, it comes with a removable premium ortholite sockliner. You can use your favorite insert with it.
The sole of this running shoe is made by distilling in the statistics gathered from runners. You will get maximum comfort wearing them.
The engineered mesh upper is very supportive.
It stretches and contract with your feet. This gives you a glove like fit and you get a superb running experience.
If you have knee instability and pain and looking to run a marathon, then this is another option for you.
These running shoes are flexible, durable, responsive and you will get the ultimate comfort while running.
However, they are meant for neutral runners with Normal to High Arches
You get a plush cushioning from Books DNA LOFT and it provides you with a plush feeling underfoot.
The forefoot has DNA LOFT transition zones which helps you lift off easily and fast.
This provides you with maximum cushioning and an incredible smooth ride.
This is very crucial for people with bad knees as you don’t want to stress out your knees further.
The upper is made from 3D Fit Print mesh and the internal bootie gives you a comfortable and plush fit.
The mid-sole of this running shoe is called REVLite. This is a proprietary technology from New Balance.
It is lightweight and provides you with ample cushioning and shock absorption.
This is a good news for your knees as it will not have to deal with the impact of shock.
The out-sole is made from durable rubber and is strategically placed.
This improves the lifespan of your running shoe.
The forefoot is designed to help you move forward with maximum speed while your maintain absolute grip on the roads.
It has bootie construction and it gives you a comfortable feel.
The upper is a mesh material and it helps you maintain the breathability inside this shoe.
You can also use your favorite insert if you need to as the sockliner is removable.
It is a comfortable running shoe which will give its full support for your tempo runs.
This shoe is very good for shock absorption.
It has Mizuno’s CloudWave technology at the heels. This not only gives you good shock absorption but also a smoother transition.
The mid-sole has U4ic technology, which makes these running shoes lightweight and responsive.
Also, the heel has U4icX technology and it also absorbs a lot of shock.
If your running shoe lacks shock absorption then it impacts your entire lower body.
Also, you are more prone to knee injury which bears the maximum shock.
With the superior shock absorbing capacity of Wave Rider 22, your knees will always be protected.
The upper of your running shoe comes with Dynamotion Fit.
This gives you a custom fit and a great in shoe experience as well.
Hoka One One Bondi 6 is made to give you comfort and support.
They are maximal cushioned running shoes and will protect your knees from impact.
The mid-sole is made from EVA foam which is the industry standard for cushioning.
Also, this thick platform will make you feel running on the clouds.
The upper is made from a stretchable mesh and it keeps this running shoe well ventilated.
Also, the early stage meta rocker technology helps you with easy transition and ease of movement.
The pull tab makes it easy for you to put on and take off this running shoe.
Though this shoe is very cushy, it doesn’t compromise with the responsiveness of this running shoe.
In the out-sole you get blown rubber. This makes them durable and provides a superb grip on the roads.
If you are looking for maximum comfort while running and you want to keep your knees safe, then this is the running shoe for you.
Pronation may cause you ankle injury. If not taken care off, it may ruin your knees.
This is where this running shoe comes into picture.
They are built on New Balance’s proprietary technology called Fresh Foam.
This gives you support, cushioning and bounce and can relieve you from any knee pain or instability.
Also, the out-sole channel and the dual density rubber helps slow down your pronation.
Also, the 3D screen print provides you with mid-foot support.
This way your entire running impact is absorbed by the mid-sole and your knees and other leg joints remain protected.
It has a 4 mm drop and has a comfortable bootie construction.
You will have a great in shoe comfort and overall running experience.
Do you over-pronate? Do you have flat-feet? Do you have knee instability?
Then this running shoe is perfect for you.
The heel area has Mizuno’s wave technology. This make these running shoes well cushioned, stable and responsive.
Your get a lot of shock absorption. If you have overpronation and flat feet, your feet will not be able to absorb that much shock.
However, the waves in these running shoes will absorb most of the shock and it will not be transmitted upwards towards your knees.
The U4ic mid-sole is soft and provides you with comfortable ride.
In the out-sole, you have blown rubber, which is very durable and helps you in a stable running experience.
Upper has engineered mesh and will keep the inner shoe environment very breathable.
Overall, you will have a comfortable running experience.
This is a trail running shoe that provides you with a lot of stability, both on and off road.
They are lightweight and will never weigh you down.
You will get a responsive cushioning from the mid-sole as it is made from foam based proprietary material.
The upper has breathable mesh and will keep your feet cool and dry.
Also, due to the inherent stable nature of these running shoes, they will take away any pressure on your knees.
The collar has a special design and it turns away from the Achilles region.
It will never rub against your Achilles and you will never end up having blisters.
You can also use them if your work involves standing for long hours.
It will keep your feet comfortable and you will not feel any kind of fatigue.
If you are struggling with knee stability and still want to run, these 14 best running shoes for knee stability will give you the best chance of succeeding.
We have updated this list with the latest running shoe models for 2021. You will not have to face trouble with outdated models.
Also, we have covered all the feet conditions that you may have and have suggested the running shoes accordingly.
Our research suggests ASICS Gel-Kayano 27 Running Shoe to be best overall.
However, we have provided reviews for 13 more running shoes for those who have more specialized needs.
You are sure to find your match. If not let us know your requirements and we will suggest one for you.
When you are selecting a running shoe for knee stability, here are the things that you should check:
Cushioning – This is crucial as most of the impact from your running should be absorbed by it. Otherwise, you will unnecessarily stress out your knees further.
Keep an eye on the elasticity of the cushioning. It should not be very squishy. Otherwise, it will get packed out and the effectiveness of the cushioning will be reduced..
Also, since the packing out will not be even, it will create further imbalance under your foot and will your knees will have to deal with some more stress.
Rule of Thumb: Change your running shoes every 300-500 miles. I know I’m repeating myself, but this is so much important.
Arch support – I’ve told ASICS Gel-Kayano27 Running Shoe as an overall best running shoe for knee stability. This is true in most cases.
However, there are runners with other specialized needs like flat feet, or high arches. In that case, the choice of shoes will change.
You would need a running shoe which will provide you with proper arch support.
I’ll not repeat the information here as I’ve selected a couple of running shoes for your specialized arch needs here.
Q) Can wrong running shoes hurt knees?
A: Wrong running shoes can cause serious injuries in the lower parts of your body.
You may start getting pain in your hips, knees, shin, ankle, Achilles, toes, feet, etc.
Since we are discussing knees today, I’ll keep this discussion confined to knees.
I’ll cover the rest in separate posts.There are many types of knee pains.
Not knowing how to differentiate them can make you think that you have “runner’s knee”
This may not be the case. Here are the problems that you may come across.
ITBS Or IT Band Syndrome
This is a stabbing pain on the side of your knees. This pain will be outside of your knees.
ITB is a band of tissue that runs along the side of your thigh – from the top of the hip to the outside of the knee.
It’s main function?
To stabilize your knee and hips while running or walking.
When this illiotibial band (ITB) becomes short and it runs too tightly on your knees.
This gives you this stabbing pain making it almost impossible to run.
Reason: It may happens due to various reasons like:
- running on a banked surface
- No proper warm-up or cool-down
- Not using proper running shoe for your feet and gait
- Some physical abnormalities
Treatment: If you a having symptoms if ITBS, then you can do the following:
- Take a lot of rest
- Run less (Duration and distance)
- Ice compress your knees (preferably every 3 hours)
- Take anti-inflammatory drugs such as ibuprofen after having food (Consult your physician first)
- Run on flat surface
- No hill workouts
- In the early stages you can do message (Foam rolling, Stick Rolling or from Physical Therapist)
- Strength train your hips and knees
- Visit a Physician
- Visit a Physical Therapist
- Get a feet and gait analysis done by a professional
- Change your running shoe based on professional advice
Once you get better tackle the root cause.
This problem happens and tends to repeat itself due to lack of strength training.
Be sure to incorporate enough strength training in your regular exercise routine, so that you don’t ave to deal with this again.
Whenever a runner gets a knee pain, it is branded as runner’s knee.
However, this is not the case. So, let’s understand it once and for all.
It is a soreness around the front of your knee cap.
Along with this, you can sometimes get it at the back of the knee cap as well.
It is also called patella femoral pain syndrome or anterior knee syndrome.
You get this kind of pain when you have a weak middle quadriceps, tight hamstrings or IT bands.
These tissues work together to keep your knees in place and help it to move up and down.
However, if they are weak, there is a lateral movement of the patella.
This scrapes the cartilages around and you end up in pain.
Reasons: This happens when you put additional pressure on your knees and have weak thigh tissues.
Some common situations are like:
- Sitting for long hours
- Running down hill
- Frequently going up and down on the stairs
Treatment: If you are suffering from runner’s knees these things can give you relief:
- Ice compressing knees immediately after running
- Strengthen your quadriceps (Forward lunges, straitening your legs up, Hamstring Curls, Calf Raises, Leg Presses)
- Take time off from running. (You can try swimming or water aerobics or any other type of exercise)
- Get the right pair of running shoes after consulting with a professional
- Replace your shoes after every 300-500 mile
- Don’t wear worn out shoe with no cushioning
- Consult podiatrist or physical therapist for a professional opinion
This is a pain that you will feel from top of your knee cap to top of your shin bone.
This is caused by the inflamed tendon than runs from knee cap to the shinbone or tibia.
This tendon is called Patellar Tendon. When it start to get minute tears you will start getting pain.
Initially the pain after you have run for sometime, then as the injury increases, you will start to feel pain as soon as you start to run.
Reasons: The only reason you get patellar tendinitis is overuse.
If you put too much stress on patellar tendons, it will start developing tiny tears.
As the tears multiplies, your pain also increases.
You may be putting too much stress on your patellar tendons if you are:
- Doing intensive physical activities like running, jumping etc.
- Having tight quadriceps and hamstrings
- Having muscular imbalance where some of your leg muscles are stronger than others.
- Having some chronic illness that disrupts the blood flow to your patellar tendons
- Wearing worn out or improper running shoes
Treatment: To treat Patellar Tendinitis you can try the following:
- Take a couple of days break from running till the pain comes down
- Do ice compress at regular intervals
- Take anti-inflammatory drug like ibuprofen (consult physician first)
- Consult a professional if your condition worsens
- Get a running shoe for your feet
This is a pain that you will observe all over your knee.
It happens when the meniscus cartilage (knee cartilage) tears.
You cartilage can get this tear if you suddenly twist your knees or your change your direction of running suddenly.
Also, most of the times your central meniscus will get the tear. Your lateral meniscus may remain intact.
It’s symptoms include:
- Swelling of the knee
- A popping sensation (especially when you got the tear)
- Knee stiffness after sitting for sometime
- Your knee gets locked (it may also happen if uric acid level in your body is more)
- Difficulty in bending and straitening your leg
Reasons: These are some reasons of your meniscus tear
- Your are older and has lesser flexibility in your cartilages
- You change your running direction suddenly
- Your knee suddenly got twisted
- Your running shoes are not suited for your feet.
Treatment: Try these treatments for Meniscus Tear
- Take rest. If your tear is small then it should heal itself
- Take anti-inflammatory medicines
- Ice compress for 15-20 mins at 2-3 hours interval for 2-3 days or until the swelling comes down
- You may need surgery if your tear is big. Consult your physician if the problem persists
Also, get a professional fitting for your running shoe which will support your damaged knees.
Replace your running shoe based on his/her advice.
As a rule of thumb, change your running shoes every 300-500 miles of running.
When you feel a pain over the kneecap or inner side of knee below the joint, you may be suffering from knee bursitis.
It is caused when your bursa gets inflamed. Bursa is fluid-filled sac like structure that reduces friction in the joints.
It also serves as a cushion for pressure points near between your bones, tendons and muscle tissues.
How to identify it?
Your knees temperature will be warmer than its surrounding. It will be swollen and tender.
You will feel pain when you put pressure on it or even when you are resting.
Reason: Overuse of knee joint
Treatment: You can try some home remedies before visiting a healthcare professional.
- Do R.I.C.E treatment which is Rest, Ice, Compression and Elevation
- Get medical help if your condition doesn’t improve after 7 to 10 days
Q) Is too much running bad for your knees?
A: Running as a exercise is not bad for your knees. In fact it is still good if you have developed arthritis.
It actually draws more fluid into the joint and helps you maintain your mobility in future years.
But why is then running blamed for bad knees?
The main problem lies in running form.
If you don’t main a proper running form, then gradually you will start getting injured.
This will also cause you to develop arthritis.
Though this is an over-simplification of the problem, however, this is at the heart of the problem.
So how can you develop the proper running form?
Here are 5 tips for the same
Q) What is the fastest way to heal runner’s knee?
A: Runner’s knee is a common injury among runners. However, it is not confined to the runners.
Anyone can get this problem.
Some common reasons:
Overuse: Bending your knee too much again and again or doing high intensity exercises too much.
Hitting your knees directly: If you fall down or hit your knees somewhere directly.
Bone misalignment: If there is any misalignment of the bones in your lower part of the body.
Feet Issues: Too much flexibility of the feet joints, flat feet, overpronation.
Weak thigh muscles: The quadriceps holds your knees in place.If they are weak then they cannot keep your knee in place and can cause this injury.
Chondromalacia patella: Here the cartilage under the kneecap breaks down.
Follow R.I.C.E – Rest, Ice, Compress and Elevate you knees
Take some NSAIDs – Take some anti-inflammatory medicine like ibuprofen. Your doctor’s guidance is needed.
Stretch and strengthen your knees and quadriceps – If you have weak quadriceps then you will have this knee injury as a recurring problem.
To fix it completely, you should eliminate the root cause. For this you will have to strengthen your quadriceps. Work with a professional
Try running shoes to support your knees – Many companies are now manufacturing running shoes for bad knees.
You can try out some of them to check if they alleviate your knee pain. If you suffer from plantar fasciitis along with knee problems, here are some running shoes.
Consult your physician – If after trying out all these above methods you are still in pain, you should consult your doctor.
Q) Why does my knee hurt when I run on the treadmill?
A: You are probably keeping your treadmill platform very flat. At this level your knees will not be able to absorb shock.
This in turn can cause your knees to pain.
Q) Is knee pain normal for new runners?
A: No, it is not normal to get knee pain for new runners.
If you are a healthy individual, you should not be getting a pain.
Check if any of the following is true:
- Your running form is not proper. Check this above question to fix your form
- Your running shoes may not be proper and not cushioned enough. If your are of heavier built, you need running shoes which can support your weight.
- You might already have knee issues. Consult your doctor
- The treadmill is not shock absorbing and will your are having an additional bouncing on the belt