According to Wikipedia, Cross-training is athletic training in sports other than the athlete’s usual sport. The goal is to improve overall performance. Take advantage of the particular effectiveness of one training method to deny the shortcomings of another.
Finding the best cross training shoes for knee support that can withstand intense exercises is a difficult task. Cross training involves various forms of exercise that diversify your exercise routine.
It can be in several forms like strength training, high-intensity interval (HIIT) training, cycling, and aerobics, among many other activities. With knee problems, doing all of this can seem like a dream.
However, you can successfully perform all of these workouts on your bad knees. Bad knees don’t mean you give up your favorite cross training sessions.
All you need is to invest in the best cross training shoes for knee support.
Let’s get started!
Table of Contents
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13 Best Cross Training Shoes for Knee Support
- 1. Reebok Nano 9 Cross Training Shoes
- 2. PUMA Bowl 6 Cross Shoes
- 3. Nike Metcon 5 X Women’s Training Shoes
- 4. Cross New Balance Crush V1
- 5. ASICS GEL-190 Cross Training Shoes
- 6. Inov-8 F-Lite Cross Training Shoes
- 7. Cross Under Armor Project Rock 2
- 8. Nike Air Max Men’s Alpha Trainer
- 9. PUMA FM Bowl 6 Cross Trainer
- 10. Under-Armor (Charged) Commit 2
- 11. Nike Varsity Men’s Compete Trainer
- 12. New Balance Men’s 608 v5 Cross Training Shoes
- 13. Skechers Advantage 3.0 Flex
- Buyer’s Guide
- Conclusion
13 Best Cross Training Shoes for Knee Support
1. Reebok Nano 9 Cross Training Shoes
The Reebok Nano 9 Cross Trainer is an exceptional shoe and is ideal for those with knee problems and other foot complaints. It provides maximum cushioning, safety, stability and comfort. Therefore, it allows you to participate in intense activities without any distress.
For starters, you’ll notice that the shoe’s midsole is covered with a radiant rubber protector on both sides. This wrap extends to the midfoot section and covers a larger section compared to the previous version (Nano 8). This means that the foot will remain firm while doing strenuous activities like weight lifting or workouts that involve a lot of movements.
The rubber in the medial section is equipped with a RopePro component that makes it easier for the user to perform rope climbing exercises. Also, the rubber protector also extends to the front and offers a protective cover for the toes. Thus, you are protected against painful blows to your toes.
Other than that, the shoe features molded EVA foam for extra cushioning. The foam makes the shoe flexible and lighter, thus improving the bounce time.
You will love the traction the shoe will offer you. The rubber outsole sticks firmly to the training surface thanks to the diamond-shaped tread design. This design allows the shoe to grip the surface allowing the user to remain stable during intense movements.
Another great feature that would relieve your bad knee is the improved Flexweave material. This material can stretch, is thinner, tighter, and offers more comfort. Thus, you get a secure and improved fit.
best cross training shoes for knee support
2. PUMA Bowl 6 Cross Shoes
The PUMA Tazon 6 provides exceptional foot comfort and support, making it one of the best training shoes for crossing bad knees. This Cross offers incredible cushioning and stability underfoot.
This training shoe features a sturdy rubber outsole that offers excellent grip and traction that protects the user from abrasion. The sole has multidirectional treads that guarantee maximum traction during intense movements.
Additionally, the shoe features a soft sock lining and an EVA heel. These two components work together to provide a soft, smooth feel to the wearer underfoot. Therefore, it provides additional cushioning while reducing shock absorption.
The Bowl 6 features a low-profile midsole. You’ll love the feel of your feet closer to the training surface thanks to this midsole.
To ensure the shoe’s strength, PUMA has incorporated a durable TPU shank. This trait ensures that the feet remain firm during intense workouts.
The Tazon 6 top unit features remarkable synthetic leather that provides durability and comfort. The forefoot has small holes to ensure fresh air enters the shoes. Collar and tongue have excellent padding to ensure comfort and cushioning.
best cross training shoes for knee support
3. Nike Metcon 5 X Women’s Training Shoes
The Metcon 5 X is a perfect shoe for CrossFit and weightlifting. This training shoe brings comfort, stability, and cushioning to your bad knees.
The sole has rubber panels on both sides. The panels have increased coverage to allow the user to participate in successful rope climbing without damaging the shoes. The texture of the panels has been carefully constructed to grip the rope in place to make it easier for the user to get on and off with ease.
The Nike Metcon 5 outsole incorporates two types of rubber to provide an excellent combination of durability and traction. The first type is the 004 STICKY RB. It covers the forefoot section. Provides a good grip and protects toes from injury. The second rubber is RS 001 RB. It is located on the sides and at the bottom of the shoe. The tread pattern helps the shoe firmly grip the surface to prevent slipping or falling.
The sole design features a wide, flat base. This design allows you to have a larger contact area with your training surface. This means that you can adjust your feet according to your comfort to obtain a stable position. Thus, it becomes easy to lift heavy weights or perform multi-directional movements.
The midsole features the insert element which has a dual-density characteristic. The heel section has exceptional foam to give the user the stability they need while lifting weights. Also, the forefoot is properly constructed to prevent the foot from flexing.
best cross training shoes for knee support
4. Cross New Balance Crush V1
The New Balance Crush V1 Cross is ideal for high and low-intensity workouts. It has the best cushioning system and is light. Therefore, the user can perform quick movements without feeling heavy in the feet.
The sole features full-length Cross TR Fresh Foam rubber that offers the necessary protection against slipping or falling. The sole is also very durable and can withstand high levels of abrasion on different training surfaces. The tread pattern on the sole favors intense movements as it offers an excellent grip.
Other than that, the midsole section features a lighter EVA foam component that provides rebound and foot stability.
Upper features synthetic overlays. These are located in the toe area to offer protection against any injury to the fingers. Also, the lacing system secures your feet inside the shoes. The upper also offers the necessary comfort thanks to the engineered mesh system, which allows breathability.
best cross training shoes for knee support
5. ASICS GEL-190 Cross Training Shoes
The ASICS GEL-190 cross training shoe features advanced technologies and updates that make it a favorite for those with knee pain.
DuoMax support technology is used in the midsole. This technology provides the user with the support and stability necessary to navigate the cross training session.
Also, the rearfoot region has a gel cushioning system that offers excellent shock absorption. As a trainer with knee problems, shoe cushioning is crucial and the GEL-190 promises a painless cross-training session. Hence, a smooth transition.
The midsole also features SpEVA material that promotes rebound and reduces breakage of the midsole. This means that you can endure longer in your exercises without any discomfort.
Also, the ASICS GEL-190 has an incredible rubber sole. The sole is durable, offers excellent grip preventing slips and falls.
best cross training shoes for knee support
6. Inov-8 F-Lite Cross Training Shoes
The Inov-8 cross-training shoes provide comfort, support, and ample cushioning, making them a great cross-training shoe for those with knee pain, but still wanting to participate in intense workouts.
The sole has amazing technology, which mimics the structure and shape of the foot. Thus, the sole moves in all directions. Vertical grooves and horizontal cutouts allow the foot to move naturally for comfort.
The sole also has a G-Grip rubber that provides excellent traction and protection to the feet during workouts.
The midsole keeps the foot firm and stable while lifting weights and does not compromise cushioning. In this way, you get better control of your movements.
The upper section of the shoes has synthetic overlays. This helps prevent wear while maintaining the structure of the blade.
best cross training shoes for knee support
7. Cross Under Armor Project Rock 2
The Project Rock 2 is an excellent cross training shoe for cross-trainers with bad knees and other foot conditions. HOVR technology is used in the midsole design.
HOVR is an exceptional material that provides superior cushioning that protects the trainer’s foot from excessive impact while maintaining a bouncy feel. These are important aspects for anyone participating in the high-impact exercise.
To ensure greater stability, HOVR incorporates firm heel support and Energy Web compression mesh. These features help maintain the shape of the shoe and prevent it from being crushed under heavyweight.
Also, the sole has a superior rubber texture that properly adheres to surfaces to prevent slipping or falling. Also, the forefoot section has additional rubber studs to improve the grip and traction of the shoe.
You will notice that the heel and midfoot regions are flat and have no studs. This design helps the user feel safe and grounded. Thus, the feet get better feedback from the ground, allowing the user to make any necessary adjustments. The rearfoot area incorporates an outer heel. This shoe gives superior heel stability because of less weight and stability.
Other than that, what you get is flexibility and maximum ground control, thanks to the TriBase outsole. TriBase design provides downward and upward flexibility. This means that whatever exercise you’re involved in, these shoes will take you all the way.
best cross training shoes for knee support
8. Nike Air Max Men’s Alpha Trainer
Alpha Trainer has received many accolades in terms of functionality, comfort, fit, and style. However, it is made of durable materials to offer good value for money.
The name air max emanates from the place of the airbags in the heel of this Cross. The purpose of this is to offer a lightweight and responsive platform. Therefore, your feet are protected from the repeated impacts you receive during cross training.
The removable foam insole adds to the cushioning of the soles of your feet to increase your comfort. You can replace them with insoles of your choice depending on the arches of your foot.
A durable and grippy rubber serves as the sole. Together with the multi-directional grooves, this material offers reliable traction, especially on hard surfaces.
Alpha Trainer upper features engineered mesh designed for a snug fit and ventilation. It is reinforced with overlays in the areas most susceptible to wear. There is enough padding on the tongue and collar to ensure a snug fit.
Also, the interior is lined with a cover that prevents rubbing and moisture accumulation.
best cross training shoes for knee support
9. PUMA FM Bowl 6 Cross Trainer
Tazon 6 FM has a low-profile midsole, but it has the required cushioning to relieve or prevent knee pain. A heel pad made of EVA foam provides a base for a soft landing and impact attenuation. Plus, there’s a plush sock liner that adds extra cushioning.
Tazon 6 FM also features a shank to increase the durability of the midsole and keep your feet firm during cross training.
With the sticky rubber on the outsole, there is guaranteed traction to prevent slipping or skidding. This rubber also features multi-directional grooves to increase traction especially on rough surfaces such as asphalt or concrete. Besides, the rubber has good resistance to abrasion, which prolongs the life of the shoe.
Like many Puma sports shoes, the Tazon 6 FM comes with synthetic leather on the upper. This guarantees users great support while ensuring durability. In the midfoot, there is a stitched saddle to lock the foot securely.
Perforations in the forefoot and side provide ventilation inside the shoe. Therefore, the inside of the shoe will not accumulate excessive moisture during your workouts.
best cross training shoes for knee support
10. Under-Armor (Charged) Commit 2
Like most Under Armor training shoes, Commit 2 features a loaded cushioning midsole. This technology offers very comfortable cushioning that is necessary during the various forms of cross training. Its responsiveness makes your workouts less tedious and free from injuries like knee pain.
The insole mimics the shape of your foot and is well padded for comfort and support underfoot. Plus, it prevents moisture build-up, especially if your feet are prone to sweating.
A sticky rubber serves as the material for the sole. It offers protection against slipping and also creates resistance against abrasion. Also, there are numerous indentations in the sole to improve traction.
Most of the upper unit is covered with synthetic leather to offer a secure fit for the heels, midfoot, and ankles. The rest is covered with ArmourVent mesh to ensure ample ventilation for your feet.
Also, its rearfoot is reinforced with a heel to keep the feet stable inside the shoe.
best cross training shoes for knee support
11. Nike Varsity Men’s Compete Trainer
Compete Trainer can be used as both indoor and outdoor cross training shoes. Despite its low profile setup, this Cross provides a comfortable and supportive platform underfoot, thanks to the EVA foam in its midsole. Helps mitigate the effects of impact blows that could otherwise cause knee pain.
The solid rubber outsole provides reliable protection for your feet and the mesh upper. Besides, it offers the means of traction to avoid cases of slipping or skating. It also has a generous indentation with multi-directional patterns to increase its traction on both exterior and interior surfaces.
The upper is a breathable mesh that gives ventilation. It is also flexible to allow unrestricted foot movement. The low-cut design of this unit ensures that your ankles have unrestricted movement, especially when your workouts involve a wide variety of movements.
Plus, synthetic overlays cover high-wear parts to protect the mesh from ripping off.
best cross training shoes for knee support
12. New Balance Men’s 608 v5 Cross Training Shoes
In its fifth edition, this shoe will do a lot to keep your feet and knees injury-free. Although the shoe appears bulky, it is made with lightweight materials to avoid overloading your feet.
The entire midsole is covered in a lightweight, durable foam that provides comfort and support. The heel area is designed to be more comfortable and responsive with an additional cushion known as Abzorb.
Besides, the midsole has beaded edges on the heel and forefoot to provide lateral support to the feet. Additional support and stability come from the sole that appears to protrude outward, especially at the heel.
Beneath the midsole is a sturdy rubber that acts as the sole. Not only does it protect the feet and the midsole, but it also provides excellent traction to prevent slipping or skidding. It is also equipped with steps to increase grip capacity.
The suede leather makes the upper unit provide a very secure cover for your feet. The heel and toe area is backed by leather overlays. Ventilation inside the shoes is provided by the numerous perforations conveniently located in the upper unit.
best cross training shoes for knee support
13. Skechers Advantage 3.0 Flex
If your workouts require a lot of foot movement, then you need a flexible shoe like Flex Advantage 3.0. The midsole, sole and upper unit of this shoe is made of flexible materials to allow natural and unrestricted movement of the foot.
In its midsole is the FlexSole compound that provides a flexible and responsive landing base for your feet. This foam provides a bouncing sensation when it hits the surface to protect your feet from the impact of landing. There is also a well-cushioned insole to add comfort to the midsole.
The foam in the midsole is extended to become part of the sole unit. The forefoot and heel of the outsole are covered with a rubber compound to provide a means of tear and reduce wear. Outsole patterns enhance traction while increasing flexibility.
A woven fabric covers the upper unit and the forefoot has larger spaces to allow air circulation. The fabric is tighter in the heel and midfoot to provide better support to these parts. Plus, this is further reinforced with elastic side laces and heel overlays. The final cover allows unrestricted movement of the feet because of flexibility.
Other components that enhance your comfort include the padded collar and tongue.
best cross training shoes for knee support
Buyer’s Guide
Support
When training, supportive and cushioned shoes are recommended because shoes without support and without pads can cause repetitive stress injuries if worn for an extended period, Wikipedia.
The first thing to look for and consider in the best cross training shoes for knee support is the type of support your current pair of cross training products offers and whether it is enough or too much. Yes, there is too much support, and many times people have a cross training shoe with too much and don’t even realize it. There are generally two types of cross trainers, and they both need very different things when it comes to cross training.
Neutral Cross Trainers
Cross trainers with a neutral stride will maintain balance throughout their run, avoiding any misalignment that can put unwanted strain on muscles and joints. If you are a light cross trainer, you don’t need a lot of support and want an almost barefoot feel.
A shoe with too much cushioning and bulk is what could be causing your pain because it is giving you unnecessary support and altering the way your foot lands when you run.
Cross Trainers with Pronation Problems
Pronation is when the ankle turns in or out when cross training; overpronation and underpronation. The first step is to determine which one you are; If your foot rolls inward, you are overpronating, while outward means you are under pronating. If this affects you, you must buy the right shoes that correct the problem and relieve any pain you experience while cross training.
If you’ve swapped out your cross training shoes for ones that better suit your cross training style and your knee hurts, but you still encounter problems that arise during your run, it’s important to assess your overall strength and fitness level.
One of the best ways, other than the right pair of shoes, to relieve pain is to have good hip and trunk strength. When your whole body is aligned and strong, it takes the pressure off specific parts of the body and prevents painful injuries.
It is also imperative to listen to your body and not ignore the signs that there is a potential problem. If at the beginning of the race you instantly feel a sharp pain or pressure, something is not right; whether that’s your posture or your footwear. Evaluate if you should continue cross training or not, knee problems are serious and not something you should “overcome”.
Comfort
A new study from the British Journal of Sports Medicine confirms that the “comfort filter” is one of the best tools a runner has for choosing footwear:
“Based on the lack of conclusive evidence for [foot strike and pronation], which were once thought to be the prime predictors of running injuries, two new paradigms are suggested to elucidate the association between footwear and injury. These two paradigms, ‘the preferred movement path’ and ‘the comfort filter’, suggest that a runner intuitively selects a comfortable product using their own comfort filter that allows them to remain in the preferred movement path.”
When you go for a run, you may think that you are doing something great for your body; Getting fit and healthy, however, without the proper and cushioning, can cause long-term damage to your body.
Cross training is a very high-impact activity and every time your foot hits the ground you are transferring up to 3 times your body weight to your joints. You may not notice the pain right away, but after a while with the wrong ones, it will.
Investing in the right pair of cross training products is crucial to ensuring that you are getting a satisfying workout without putting pressure on your knees. Most think that the more cushioning, the better; It will absorb all the shock and relieve any potential pain, however, this has been shown not always to be the case.
Rather than investing in a pair of cross training shoes with an unnecessary amount of cushioning, try cross training with your usual cross trainers but on softer surfaces like tracks, trails, or grass. Most cross trainers think they need that extra cushion to absorb the shock of their feet when they hit the hard ground, however, if you swap that hard ground for something much softer, the impact is much less.
That’s not to say you don’t need cushioning and should completely ditch a shoe with soft foam insoles, it just means you need to analyze what feels best for you and leaves you pain-free.
Most of the time, if you need proper support determined by a physician, medical braces are administered to prevent injury and can be fitted in most. If you are unsure of the type of insoles to have and how much cushioning is right for you, ask your podiatrist about possible orthotic options.
Heel
As your products wear out more and more they are less able to adequately cushion your feet and absorb shock, always keep an eye on yours and consider how long you’ve had them. If you start to notice that your feet or legs hurt after a run, it may be time to invest in a new pair. Cross training shoes have an expiration date and should not be worn after that date for your general health.
Cross training shoes with plenty of cushioning are more suitable for those with a higher arch in their feet who need extra help with shock absorption. You will immediately notice if you are wearing a cross training shoe that does not offer adequate arch support because you will feel the brunt of the impact on your heel and toes.
Since there is less surface area for the entire foot to absorb the impact. If you are not sure what type of arch has the easiest test to moisten the foot and step on a piece of paper or paper towel.
Natural Arch
If about half the arch area is full, you have a natural arch, which is the most common and means that your arch and foot naturally absorb the shock caused by your body weight while cross training and most types should fit you well.
Flat Arch
If you can see almost the entire surface of your arch, you have “flat feet” meaning your feet roll inward when you run, this can be good for shock absorption but bad for the knees.
High Arch
If your print has a thin line or no arch areas, you have high arches and need extra cushioning.
Traction
The sole of a shoe is one of the most important aspects and should be a key factor when looking for new options. Depending on how and where you will use the new ones, the sole can affect performance and keep you stable and injury-free.
This is where shock absorption and movement control occurs and choosing your shoe based on style or design and not whether the features are specific to your needs or not can be detrimental.
Know the difference between soles, and that some are not made for certain terrains for some reason. Trail shoes usually have a soft rubber sole; This allows optimal grip on slippery, rocky, and muddy terrain. This sole is not made of cement and will therefore wear out much faster than normal.
You may think that your cross training shoes have more life left and try to extend their use beyond their useful life; however, replacing them when the time is right is the best way to keep them performing strong and avoid injury.
Cross trainers should generally be replaced after about 400 miles, or when you start to notice wear and tear. Depending on how many shoes you wear after a few months, take the time to assess the condition they are in and whether they still feel like when you first received them and offer the same support.
The best way to determine if yours can still be used is by simply listening to your body and remembering if everything feels good when you wear them, or if you notice unusual pain during the run, or if your feet hurt afterward.
A little pain at first can quickly turn into a serious problem if ignored. If you start to notice pain, look at the bottom of yours as well. If the soles appear worn or cracked, it is a good sign that it is time to buy a new pair.
Stability is key to ensuring you are not injured, and if the soles of your shoes are not designed for the terrain you plan to run on, you can easily slip and get injured. There are many different types of cross training shoes for a reason, and these shouldn’t match. If you want to run on trails some days and the sidewalk on others, you need two different types of cross training shoes to ensure proper grip and comfort.
Fit
Choosing the best cross training shoes for the knee support that perfectly fits your foot is crucial and not always the easiest task. First, take trends and style out of the equation and focus on what will feel best for you. Just because a shoe looks good doesn’t mean it’s going to be beneficial to you, and what good is a fancy pair of sneakers if you can’t even wear them due to pain and discomfort.
The first place to start is your size. This may sound simple, you always buy the same size, but you shouldn’t because all options and brands fit differently. You may have a specific size on one brand but a completely different one on another, never try to make a pair fit you, they do or not.
Cross training shoes don’t require a break-in period and should feel good instantly. If for any reason you notice irritation or pinching of your toes, they are not properly adjusted.
Never try to make a pair of cross training shoes fit you by tying the laces as tight as you can, or expecting that after a few wears they will stretch. Depending on the material, yours may expand slightly, but not enough to alleviate further discomfort.
The top of the foot also has many tendons and nerves that can be easily damaged when excessive pressure is applied and unnecessary there during intense physical activities.
Although knee tenderness and pain can be caused by many different things, the first and easiest thing to consider when changing is your shoes. If, after being sure that you have the right cross training shoes, you are still experiencing discomfort, you should take a break from cross training and get to the root of the problem.
When worn and laced correctly, cross training shoes should fit snugly and snug, but not tight anywhere in the shoe. Your heel should stay firmly in place and not rise with each step; this will affect their stability and cause irritation and blisters on the heel. Knowing the specific characteristics you need in a broker will make the buying process much easier and leave you only focused on the fit.
Other Factors to Consider
Overall Fit
It is important to understand the cause of your pain before deciding on a cross training shoe. A major concern associated with knee pain is excessive pronation of the feet. Finding a shoe that stabilizes your heel and a midsole that resists collapse will keep your feet and knees in proper alignment throughout your workout.
It doesn’t matter how much cushioning a shoe has or how breathable the mesh is if the shoe doesn’t fit the foot. One of the most important aspects of choosing the right cross training shoe is ensuring the correct fit, which in turn will provide the most support. Not too tight and certainly not too baggy.
Going one step further to get your foot size will help you in the process of finding what is right for you. If medical orthotics are needed to help stabilize your feet, it is essential to find cross training shoes that are wide enough to accommodate them or have removable insoles/sock liners.
Conclusion
While knee pain or injury is something that up to 70% of people will experience at some point in their lives, it doesn’t have to stop you from doing your favorite exercise, like cross training.
Cross training can be good for your health, but it hasn’t always been proven to be good for our bodies, more specifically our knees. The most effective way to prevent pain or injury when cross training is to find the best cross training shoes for running.
Finding out what the root cause of knee pain is first is critical, making it easy to find a cross training shoe to help relieve it. This list consists of incredible options that will help you in different ways, so you, the cross trainer, must first know what it is you are looking for in a shoe.
Do you feel pain in your knees every time you run? There are many reasons and causes for knee pain; internal or external pain, IT band injuries, but one of the main factors tends to be related to the way the foot lands during a run.
A shoe that encourages you to land on the midfoot, rather than the heel, will help distribute the weight to your muscles rather than your joints, thus preventing future injury. Cross training on softer surfaces, such as the local track, or on dirt trails, reduces the impact on the knees.
Remember, not all cross training shoes for knee support one size fits all, there will be a pair that fits someone like a glove, but leaves them sore at the end of a run.
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