Choose Shoes Wisely to Prevent Knee Pain, Doctor Advises

Knee pain after walking might stem from your shoes, according to orthopedic surgeon Xiao Yuning. He explains that walking places two to three times your body weight in pressure on your knees. If your shoes don't help distribute this load, the strain travels up to your hips and even your spine.

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Many people experience knee discomfort after walking, which can often be caused by choosing the wrong footwear.

Xiao advises a simple four-step process for choosing the right shoes. Avoid extremely high heels, which shift your weight forward and strain your knees. Also, steer clear of completely flat shoes, like flip-flops, as they lack support. The ideal shoe has a heel of about 1 to 2 centimeters for balanced force distribution.

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Walking places two to three times your body weight in pressure on your knees. If your shoes don't help distribute this load, the strain travels up to your hips and even your spine.

Look for shoes with a sole that has some thickness to provide basic shock absorption. The material should be flexible enough to allow natural foot movement but firm enough to offer support; it should bend but not collapse under pressure. Crucially, shoes should have arch support, as your foot's arch acts as a natural shock absorber. Without it, pressure is transferred to the knees.

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Avoid extremely high heels, which shift your weight forward and strain your knees. Also, steer clear of completely flat shoes, like flip-flops, as they lack support. The ideal shoe has a heel of about 1 to 2 centimeters for balanced force distribution.

Many people focus on medication or injections for knee pain, but Xiao emphasizes that the shoes you wear daily have a significant impact. Wearing the wrong shoes can lead to cumulative damage with every step. If you experience pain while walking, discomfort going up or down stairs, or soreness after standing for long periods, seek medical advice.

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Look for shoes with a sole that has some thickness to provide basic shock absorption. The material should be flexible enough to allow natural foot movement but firm enough to offer support; it should bend but not collapse under pressure.