Can the right shoes or insoles help my knee pain?

What the evidence suggests

Research on shoes and insoles for knee pain is mixed. Some people with front-of-knee pain feel better with arch-supporting insoles in the short term. Lateral wedge insoles for inner-knee arthritis were once popular, but on average they make little difference. Expensive custom orthotics are not automatically better than a well-chosen off-the-shelf insole. The honest message is that footwear is a helpful adjustment for some, not a cure.

Choosing a knee-friendly shoe

• 1. Shop later in the day, when feet are slightly larger
• 2. Choose a shoe with a cushioned but stable sole that does not twist easily when you wring it
• 3. Look for a moderate heel-to-toe drop and a firm heel counter that holds the heel
• 4. Leave a thumb's width of space beyond your longest toe
• 5. Walk around the shop on a hard floor; it should feel comfortable straight away
• 6. Replace walking or running shoes when the sole is visibly worn or compressed

Everyday footwear in Qatar

Flat sandals and slippers are common at home and around the mosque, and high heels are common at work and events. Flat, unsupportive sandals worn all day can aggravate kneecap and arch pain for some people, while heels increase pressure on the front of the knee. Keep supportive shoes for longer walks, such as in the mall or on the Corniche, and save heels for shorter periods.

When to look further

Consider a physiotherapy or podiatry assessment if you have very flat or very high arches, one leg that seems longer, or pain that changes with different shoes. If knee pain persists despite sensible footwear and exercise, or the knee swells, locks or gives way, an examination by a knee specialist in Doha is the next step.