YouтАЩd never go for a walk wearing high heels or flip flops, right? You might be surprised to learn that wearing the wrong walking shoes could be just as bad for your knees.
тАЬYour shoes affect the amount of impact your knee takes with every step,тАЭ says Matt Minard, DPT, a physical therapist and orthopaedic specialist with Carolinas Healthcare System. тАЬThe right shoes are the first line of defense in dealing with knee pain.тАЭ
All walking shoes arenтАЩt the same. They can vary in how much cushioning and support they offer. The design also affects how the shoe feels and whether it creates pressure points on the foot, which can affect your walk and, in turn, worsen knee pain.
тАЬThere is no one brand that is best,тАЭ Minard says. тАЬItтАЩs all about how your foot fits in a particular shoe and how it affects your stride.тАЭ
A walking shoe might not always be the best option, says Bryan Heiderscheit, PhD, professor of orthopedics and rehabilitation at the University of Wisconsin-Madison.
тАЬWalking shoes can be more rigid and stiff, and that can interfere with your normal stride pattern and change the load on your knee, making pain worse,тАЭ Heiderscheit says. тАЬA running shoe might offer more cushion and flexibility. If you have knee pain, you need to think beyond a stereotypical stiff leather walking shoe.тАЭ
Minard suggests shopping for walking shoes at a specialty retail shop where the staff will look at the structure of your foot, watch you walk, and make recommendations based on your specific needs. The right shoe for someone with flat feet is different from the right shoe for someone with high arches, for example.
In general, look for shoes that are flexible. Heiderscheit recommends that you pick up a shoe and flex the toe toward the laces. A good walking shoe should flex easily. A shoe thatтАЩs hard to bend will restrict your foot, change your stride, and worsen knee pain.
Also check the soles for changes in height from the toe to heel. The shift should be subtle.
тАЬA shoe that is higher heel affects the bend of the knee and puts extra pressure on the joint,тАЭ Minard says.
A walking shoe designed with a thicker sole and rigid structure, known as a stability shoe, increases the load on the knee compared with walking barefoot or wearing flexible sneakers with thinner soles.
Sole width and flexibility aside, the most important thing to focus on when choosing a walking shoe is comfort.
тАЬBuy the shoe that fits best and feels best,тАЭ says Rajwinder Deu, MD, assistant professor of orthopaedic surgery at Johns Hopkins University. тАЬAll of us have certain styles and brands that fit us better.тАЭ
You may have to try on several pairs of walking shoes to find the one that fits best.
To get the right fit, try on shoes in the evening. Your feet swell throughout the day and will be their largest late in the day. Wear the same socks you wear during a walk. Lace up each pair and walk around the store. Pay attention to how the shoe feels.
тАЬThe right shoe will be comfortable right away,тАЭ Minard says. тАЬYou shouldnтАЩt have to break in a walking shoe.тАЭ
Found one that works? тАЬStick with it,тАЭ Deu says.
Unlike running shoes, which you should replace every 300 to 500 miles, walking shoes absorb less force and can last much longer. As a general rule, walking shoes can last up to 9 months, Heiderscheit says.
To know when itтАЩs time to replace your walking shoes, Heiderscheit suggests that you look at the soles: When the tread pattern is worn down, the heel is worn more on one side than the other. This can cause your foot to shift, which puts extra pressure on your knees. And when there are dimples in the side or bottom of the sole because the cushioning has broken down, itтАЩs time for new shoes.
тАЬShoes play an important role in the mechanics of your stride,тАЭ Heiderscheit says. тАЬThe wrong shoe can change how you walk and put more pressure on the knee, making the pain worse. ItтАЩs worth it to invest in finding the right pair of walking shoes.тАЭ