If you have painful arthritic knees, you probably think that you should be wearing shoes that look and feel supportive — thick-soled, sturdy ones like super-structured sneakers. Not so! A recent study from Rush University Medical Center in Chicago discovered that such footwear doesn’t help the problem. In fact, the research concluded that shoes that offer the least amount of foot support are better for folks who suffer from osteoarthritis in their knee or knees.
I called rheumatologist and study author Najia Shakoor, MD, associate professor of internal medicine at Rush, to get the details. She explained that when people who have knee arthritis walk around, it increases the load (or force) exerted on the inner knee, which is where arthritis most commonly occurs. This additional pressure erodes cartilage even further, eventually resulting in the hideously painful bone-on-bone contact that characterizes arthritis at its worst. Dr. Shakoor’s team evaluated the differences in load created by walking in a variety of types of shoes — heavy-soled clogs (Dansko)… walking shoes with sturdy foot support (Brooks Addiction)… light-weight, flexible sneakers with thin soles (Puma H Street)… ordinary rubber flip-flops… as well as going barefoot.
To the surprise of many, researchers found that the biomechanics of the foot and knee working together created the least load when patients walked barefoot. Next best were the most minimal of shoes, such as thin-soled sneakers and even rubber flip-flops! Far better for the knees than the rigid structure of clogs and heavy-duty athletic shoes, these flexible types of shoes reduced knee load by as much as 15%.
Now, before anyone runs out to Walmart to buy flip-flops, I need to insert a cautionary note. While they may have their place (the beach, for instance), Dr. Shakoor and many other experts caution against flip-flops for many folks — most particularly those with balance issues, because they may cause you to trip. Instead, look for something that has flat, flexible soles but doesn’t “flip or flop” while you walk — for example, it’s not hard to find sandals that strap the foot securely to the sole. Ballet flats or slip-on boat shoes (such as Docksides) are also good choices. And, when you get home, this is a great excuse to kick them off — which is what feels best of all!
