When it comes to joints, they need proper support to function effectively and avoid injuries. That sort of support mostly comes from the shoes you wear while walking or running or the kind of footwear you have on in general.
Putting on the right shoes is very crucial for your knee health. Knee pain can often start suddenly, either after an injury or intense exercise. It may also be mild in the beginning and worsen over time. While wearing proper footwear may not prevent knee problems entirely, it can prevent them from worsening. But how do you know which footwear is best for you? We asked an expert to help you decide the same.
Also Read: Gentle Exercises To Using Assistive Devices, Knee Health Tips For Elderly People
Can Ill-Fitting Shoes Impact Knee Health?
In an interaction with the OnlyMyHealth team, Dr Aashish Chaudhry, Director and Head - Department of Orthopaedics and Joint Replacement, Aakash Healthcare, New Delhi, says, "The incorrect shoes can change your stride and posture, causing your knees, hips, and back to misalign whether you're jogging, walking, or standing motionless. As a result, the tendons, ligaments, and muscles that support the knee joint get strained over time."
To explain better, he cites an example: High heels strain the toes and front of the foot, which compels you to take shorter strides, compromising the integrity of your patellar tendon and other knee joint tissues. The issue gets worse if you already have osteoarthritis, a typical wear-and-tear form of arthritis, in the joint. This condition causes inflammation, erosion of the cartilage, and other abnormalities.
In fact, research suggests that wearing proper-fitting, comfortable shoes can reduce knee pain associated with osteoarthritis.
A 2023 study published in the journal Sensors looked at the impact of cushioned shoes on people with knee osteoarthritis and compared people wearing cushioned shoes to those wearing similar but non-cushioned shoes for three months. The results showed that cushioned shoes significantly reduced knee pain and improved overall function compared to the control group.
Features To Look For In Your Footwear For Knee Health
When choosing shoes, here are certain factors to take into account:
- The thickness of the soles
- Cushioning
- Better shock absorption
- Flexibility
- Stability
- Proper arch support
- Good fit and the comfort
Dr Chaudhary recommends going on to another pair of shoes if you experience bunching, pinching, or squeezing.
What People With Pre-Existing Knee Conditions Should Consider
When it comes to people with pre-existing knee problems, Dr Chaudhary recommends specific types of shoes that help absorb shock and lessen strain on the knees. The doctor recommends looking for shoes with features like memory foam insoles, gel inserts, or air-cushioned midsoles.
“Rocker bottom shoes encourage a more natural and efficient stride, decreasing pressure on the knees; these shoes help minimise overpronation and give stability, which can be helpful for people with knee concerns,” he adds, emphasising that selecting shoes with sufficient support, cushioning, and stability is essential to reducing the force exerted on the knees when walking.
Also Read: Do You Have Knee Pain While Running? Here's What It Could Mean
How Often Should You Replace Your Shoes?
It is also crucial to know when to replace your shoes.
According to Dr Chaudhary, shoes need to be replaced every 300–500 miles, or every nine months.
“Examine the tread on the shoe bottoms,” he advises, and he says that it's time for a new pair if the tread is worn thin. He adds that the correct shoes can provide you with relief, whether you are suffering from disease, damage to your knee, or simply feeling daily pain.