What Happens to Your Joints When You Walk in Unsupportive Shoes

If you’ve been wearing the same old walking shoes for years, your joints might be quietly taking a hit. Joints—like your knees, hips and elbows—are the points where two bones meet, helping you move, stay active and absorb shock, says Priya Parthasarathy, D.P.M. 

Regularly wearing unsupportive shoes can lead to or worsen joint problems. “Your joints are forced to absorb more stress, which can result in increased inflammation, accelerated wear on cartilage and can affect multiple joints higher up, including the ankles, knees, hips and even lower back,” explains Parthasarathy. On the flip side, supportive shoes help keep your joints aligned, improve stability and absorb shock. 

The right shoes can make a real difference for your joint health. To help, we spoke with podiatrists to share what happens when you walk in unsupportive shoes—and how to choose the ones that are best for you.

1. Reduced Impact Absorption

Ever think about how much impact your feet take every day? Each step carries your body weight, and if you’re logging thousands of steps per day, that force really adds up—making supportive shoes a must.

“The right pair of shoes provides adequate cushioning, arch support, stability and shock absorption to help distribute forces correctly, reduce joint stress and maintain healthy posture and gait over time,” explains Miguel Cunha, D.P.M.

When shoes don’t provide enough support, your feet are left unprotected. “Unsupportive shoes fail to stabilize the foot, leading it to collapse, much like an unstable tent,” says Nicole Freels, D.P.M. This instability doesn’t stop at the foot—it travels upward, affecting the ankles, knees, hips and even the lower back. Joints end up taking impact at awkward angles, which can cause problems down the line.

Over time, this can create a domino effect. “The more impact that a joint absorbs, the more likely it will degenerate faster, which increases the potential long-term effects and risk of osteoarthritis, chronic pain and reduced mobility,” warns Cunha. 

2. Alignment Issues and Altered Gait

Wearing unsupportive shoes regularly can also change the way you move. “When someone regularly walks in unsupportive or poorly designed shoes, the mechanics of how their foot strikes and leaves the ground can change in ways that increase joint loads and alter natural movement patterns up the kinetic chain,” explains Bobby Pourziaee, D.P.M. Over time, this can make walking feel less natural and affect how your joints work. 

When joints are misaligned, nearby muscles have to compensate. “One set of muscles may become stretched and weak, while the opposing set tightens and strengthens,” explains Freels. This imbalance may lead to instability and increase the risk of falls, as well as chronic issues like Achilles tendinitis, knee problems or hip pain. 

3. Increased Joint Pain

“What happens in the foot does not stay in the foot,” says Parthasarathy. Wearing unsupportive shoes—especially thin-soled styles with little structure—can send extra impact straight to your joints. Over time, this repeated stress can wear down cartilage, aggravate arthritis and lead to ongoing joint pain, she explains. 

Cunha adds that shoes without proper arch support can cause the foot to roll inward, throwing off alignment and placing added strain on the knee. This uneven pressure can increase joint wear and tear, leading to chronic pain. 

How to Pick a Supportive Walking Shoe

If you’re in need of a new pair of walking shoes, here’s what podiatrists recommend:

• Get Professionally Fitted. Cunha recommends visiting a podiatrist or a specialty running store to get your feet measured and gait analyzed to ensure a proper fit. A proper fit should include a secure heel, adequate arch support and enough room in the toe box, adds Pourziaee.
• Look for Arch Support. Everyone has different arches, so make sure your shoes provide support that matches your arch type, advises Suzanne Fuchs, D.P.M. 
• Cushioning Matters. Ensure your shoes have good cushioning to absorb shock effectively, says Fuchs. 
• Replace Shoes Regularly. Don’t wait until your shoes are destroyed. “Even if they look OK on the outside, the inner support usually breaks down after 300 to 400 miles,” says Cunha. “Once that cushioning’s gone, you’re putting more stress on your joints and that’s when pain starts creeping in.”

Looking for podiatrist-approved walking shoes? Check out our Best Walking Shoes Guide for their top picks. 

Our Expert Take

If you’ve been walking around in the same pair of walking shoes for years, it’s probably time for an upgrade. Supportive shoes don’t just keep your feet comfortable—they protect your joints and support your whole body. Podiatrists say that walking in unsupportive shoes can lead to three major joint issues: poor shock absorption, misaligned joints and increased joint pain. They recommend replacing walking shoes regularly, getting professionally fitted and choosing shoes with good arch support and cushioning.