The Link Between Footwear and Knee Health

Posted by: Reform Physical Therapy in Healthy Living, Injury Prevention, Physical Therapy Tips, Sports & Athletics on September 26, 2025

Shoes are more than just fashion—they directly affect the way your body moves. In Southern Maine, where people stay active by running, hiking, or even just walking around town, the right footwear makes a big difference. Poor shoe choices can put stress on your knees, leading to pain, stiffness, or even injury. At Reform PT, we often see patients whose knee discomfort can be traced back to what they wear on their feet. Understanding this connection is the first step to protecting your joints.

How Shoes Impact the Knees

Every step you take sends force up through your feet, ankles, and knees. Shoes that don’t support your arches or absorb shock properly cause these forces to hit the knee harder. For example, worn-out sneakers may no longer cushion your stride, and flat shoes without arch support make your knees work harder to stay stable. Over time, these issues can change the way you walk and increase the pressure inside the joint.

Improper footwear can also lead to alignment problems. If your feet roll inward (a motion called pronation), it twists the lower leg and adds stress to the knee. The wrong shoe can make this worse, while the right shoe can help correct it.

Common Shoe Mistakes That Lead to Knee Pain

Many people keep sneakers or hiking boots long past their lifespan, even when the tread is worn down. Others choose shoes based on style rather than support. High heels, flip-flops, or unsupportive flats can all create imbalance and strain. In Southern Maine, where uneven sidewalks, rocky trails, and changing seasons add to the challenge, poor footwear choices often catch up quickly.

Choosing the Right Footwear

Finding the right shoe doesn’t mean spending the most money—it means finding the best fit for your body and activity. For running or walking, look for shoes that provide cushioning and support for your arch type. Replace them regularly, since most athletic shoes lose support after 300–500 miles. For hiking, boots with good ankle stability can help protect your knees on uneven Maine trails. Everyday shoes should provide enough support to keep your feet and knees aligned, especially if you spend a lot of time standing or walking.

How Physical Therapy Can Help

If you’re already experiencing knee pain, the answer isn’t always a new pair of shoes. At Reform PT, we look at the whole picture—your footwear, your movement patterns, and your muscle strength. We can recommend shoes or inserts that support your unique needs, and we’ll also provide exercises to strengthen the hips and legs. Stronger muscles mean less stress on the knee, which makes proper footwear even more effective.

Conclusion

Your shoes may seem like a small detail, but they play a big role in knee health. Choosing supportive, well-fitted footwear and replacing worn-out shoes can go a long way in preventing pain. If you’re struggling with knee discomfort, Reform PT can help identify the cause and guide you toward solutions that keep you moving comfortably. Schedule a consultation today and take the first step toward better joint health.