Shop Brooks, Asics, Hoka and more.
Key Points
- Podiatrists agree that Asics and Brooks are top brands for sciatica.
- Shoes won’t cure sciatic pain, but they can minimize motion that irritates the sciatic nerve.
- More podiatrist-recommended shoes for sciatica are the Vionic Walk Max Skyline Sneaker and Hoka Bondi 9.
Sciatic pain—commonly called sciatica—refers to pain that occurs when the sciatic nerve becomes irritated, inflamed or compressed. The sciatic nerve is the largest nerve in the body and originates in the lower (lumbar) spine, travels through the pelvis and buttocks and runs down the back of each leg to the foot.
“What people feel is usually a burning, shooting pain that runs down the leg, but sciatic nerve pain rarely starts where it hurts. The source is often a compressed lumbar disc or a tight piriformis muscle,” says Mikel Daniels, D.P.M.President and Chief Medical Officer at We Treat Feet Podiatry.
The shoes you wear won’t cure sciatica. But sciatic pain can be affected by how the feet strike the ground, so the right shoes can minimize the kind of motion that irritates the sciatic nerve. “Because sciatic pain can be influenced by how forces travel up from your feet to your hips and lower back during activity, shoes that support alignment and absorb shock can be a useful tool in controlling sciatic pain,” says Anne Sharkey, D.P.M., FACFASfounder of Solely Podiatry.
The Best Shoes for Sciatica, According to Podiatrists
- Asics Gel-Nimbus 28, $110 (was $164) at dickssportinggoods.com
- Vionic Walk Max Skyline Sneaker, $175 at vionicshoes.com
- Revitalign Gaia Sneaker, $120 at nordstrom.com
- Brooks Glycerin 23, $175 at brooksrunning.com
- Asics Gel-Kayano 32, $165 and asics.com
- Brooks Ghost Max 3, $160 at brooksrunning.com
- Hoka Bondi 9, $140 (was $175) at hoka.com
So, what should you look for in shoes if you have sciatica?
Cushioning and shock absorption are important. “The midsole is key—it determines biomechanics, shock absorption and energy return. A shoe with good shock-absorbing capabilities will reduce repetitive stress transmitted up the kinetic chain along the course of the sciatic nerve, thereby decreasing pain,” says Sharkey. “The best midsole materials that are both durable and shock absorbing are EVA, TPU and supercritical foams.”
Another consideration is heel-to-toe drop. “Look for a medium drop—around 6 to 10 millimeters. A higher heel drop can tilt the pelvis forward and choosing a 0 drop or lower can increase strain through the calf and hamstrings,” says Sharkey.
Other factors to consider are arch support and stability to lessen pronation and supination and a firm heel counter for stability and alignment.
When we asked podiatrists which shoes they recommended for sciatic pain, two brands were consistently recommended—Asics and Brooks. But they also gave us other options. Read on for the best shoes to wear for sciatica pain.
Asics Gel-Nimbus 28
$164
“This is a great neutral shoe. It has maximum cushioning and a [moderate] 8-millimeter heel-to-toe drop,” says Sharkey. “The midsole features Asics FF Blast Plus and PureGel technology for lightweight cushioning.” We love this shoe and have recommended it for other issues, such as lower back pain.
Vionic Walk Max Skyline Sneaker
Stylish plus supportive is the ultimate combination when it comes to sneakers! Sharkey recommends these shoes for the Super Critical foam: “It’s lightweight, durable and has excellent shock absorption,” she says. “These shoes have VioMotion technology with arch support and stability.”
Revitalign Gaia Sneaker
$97
“This shoe has a full-contact footbed with forefoot cushioning, a deep heel cup for stability and anatomically-designed arch support,” says Sharkey. The midsole offers ample cushion yet is still lightweight.
Asics Gel-Kayano 32
This shoe is Daniels’ go-to for stability and cushioning. “Asics’ 4D Guidance System adapts to your individual gait instead of forcing your foot into a mold. That’s critical because abnormal pronation or supination creates rotational stress up the chain, forcing your lower back to compensate. The dual-density midsole helps absorb shock before it ever reaches the irritated nerve roots,” says Daniels. “Many of my patients report less morning pain after switching to these. They also come with gender-specific cushioning—important since pelvic tilt affects sciatic tension differently for men and women.”
Psst: They have two new colorways, called Sunny Sizzledropping soon!
Brooks Glycerin 23
“This is another great option for a neutral shoe: It has an 8-millimeter heel-to-toe drop, is lightweight with ample cushioning and has a secure heel for stability,” says Sharkey.
Brooks Ghost Max 3
“When sciatica flares, extra vibration is the enemy. The Ghost Max 3 uses nitrogen-infused cushioning that gives an almost ‘floating’ feel underfoot. The rocker design shortens the heel-strike phase—the part of walking that sends the biggest shock waves upward—which can make a big difference for sensitive nerves,” says Daniels. “My sister, who’s a physical therapist, switched to these after an L5-S1 disc herniation and felt immediate relief during her long hospital shifts. They also work well with orthotics for patients who need custom inserts to balance leg length or alignment.”
Hoka Bondi 9
$175
$175
According to Daniels, the Hoka Bondi 9 is the maximum-cushion option. “It’s perfect if you’re on hard floors all day. The thick EVA foam filters out high-frequency vibration before it reaches your spine. The heel cradle holds the foot steady, preventing subtle side-to-side motion that forces the piriformis [a muscle deep under your rear end] to overwork and compress the sciatic nerve.” Generally speaking, the cushioning helps reduce the small daily stresses that can slow healing. “I’ve seen great outcomes with these in patients recovering from disc-related nerve pain,” says Daniels.
We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation.
Comments are closed.