Having bad knees is no fun and can create some obstacles in day-to-day life. This problem is especially noticeable when you want to do a fun workout, such as Zumba, but it can be worrisome if a fun exercise can result in knee pain afterward. Sometimes, a solution to your problem would be choosing proper Zumba shoes for someone who has bad knees.
Zumba shoes should be treated as a piece of safety equipment, and they have certain features that would benefit your knees and ease pain or even help relieve the pain as a whole. In this article, I will talk about the benefit of having proper shoes for bad knees and the best recommendations for Zumba shoes for someone having knee issues.
There is a misconception that only older people are prone to bad knees, which is so far from the truth. When I was in high school (many years ago, haha), I was told by a doctor that I should avoid running or high-impact workouts because I had issues with my knees.
Over time, I have noticed that high-impact workouts make my knees feel unwell, so I opt for activities that are still effective but good for my knees.
Zumba is one workout that doesn’t affect my knees, especially when I am wearing proper footwear.
Can You Do Zumba If You Have Bad Knees
It doesn’t mean you need to stop exercising if you have bad knees, and it just means that you need to focus on workouts that strengthen important muscles to support your knees. It is essential to strengthen hamstrings, glutes, and quads to improve the health of your knees.
Some people have chronic knee problems, and some injure their knees with certain physical activities. Knee injuries are often preventable by keeping your knees safe from injuries.
You can do Zumba if you are prone to having bad knees because Zumba strengthens important muscles such as the glutes, quads, and hamstrings. Always remember to ease into any workouts.
Easing into a new workout allows your knees to acclimate to the new demands. Start with only a few Zumba sessions a week. Even one session would be good enough to start with to see how your knees will feel afterward.
Increase the intensity and duration gradually. Zumba can be an intense and fast workout, but you don’t need to do Zumba with the same intensity. Take it slowly and take breaks as much as you need. Nobody will be bothered because it is a group of very supportive and easy-going people.
There are a few high-impact moves in Zumba, but instructors always show substitute moves that are easier on knees.
Zumba is an excellent workout for strengthening your core because poor core stabilization can leave you feeling weak in the knees. Planks are fantastic for improving core strength, and there are plenty of those in Zumba.
Having a little bit of extra weight can be an additional burden on your knees. Zumba is an excellent workout for weight loss, and once you start shedding those excess pounds, your knees will thank you.
What It Means Having Bad Knees
Most commonly, knee problems start occurring early as 30 years old, but knee problems become more frequent and evident as people age.
A study has shown that about one in four adults suffers from chronic knee pain.
The most common cause of knee pain is osteoarthritis, and it affects around 30 million Americans of all ages. It is a form of arthritis caused by cartilage that cushions your joints, and the cartilage becomes worn and injured, resulting in swelling, pain, and stiffness.
Knee joints carry lots of weight, so caring properly for your knees is crucial. You can strengthen your knees by strengthening the muscles that support your knees, and that is where a moderate Zumba workout would be beneficial.
Here are the most common signs of knees issues:
- Weakness and instability
- Stiffness and swelling of the knee
- A burning sensation
- Redness
- Difficulty in straightening the knee
- Difficulty sitting down or standing up
- Popping sounds when you bend down
Proper footwear and appropriate workouts can help reduce and relieve knee pain.
What To Look For In Shoes For Zumba If You Have Bad Knees
Finding Zumba shoes is not easy, especially if you look for particular characteristics, such as shoes that support your knees and joints.
Proper Arch Support
Zumba shoes need to have a good shock resistance to benefit people with bad knees.
Shoes for Zumba should cushion the soles of your feet, provide enough arch support, and support proper alignment. They should also be comfortable, fit well, and have a toe box that doesn’t squeeze your toes.
Typically, flat shoes don’t provide foot support of any kind or arch support. So that kind of shoes should be highly avoided if you have knee pain. Proper arch support is beneficial for your knees because it absorbs shock and distributes pressure throughout your leg, knees, and feet, preventing pain or injury.
A too high or too low arch may lead to abnormal force distribution that can strain your knee.
It is important to note that shoes that seem suitable for your feet may not be best for your knees if you are experiencing pain. For example, you may need stability shoes if you have high arches, while, on the other hand, flat feet need customized inserts to ensure proper alignment.
Pivot Points
Shoes with pivot points are essential in Zumba dance because the pivot point allows you to glide across the floor effortlessly while providing natural movements. Pivot points let your feet twist and turn to the beat of music without harming your knees.
Shoes without pivot points are too hard on your knees because they stick to the floor and can’t glide, creating pressure and pain in your knees.
Pivot points are circular patches on the sole of the shoe, and they are located under the ball of the feet that allow you to spin, twist, and turn with ease.
Pivot turn or pivoting refers to dance moves characterized by a rotational movement of the entire body around its own vertical point. Turn the foot swivels on the floor during the pivot and may be supported by a single or both feet.
Pivot turns are very common in Latin, Ballroom, ballet, folk dancing, and Zumba dance.
If you want to learn more about Zumba shoes with pivot points, please check out my latest article, “Best Zumba Shoes With Pivot Points.”
Weight
Zumba shoes need to be lightweight so they don’t put more pressure on your feet and knees and that you can move faster. However, it is ok to choose heavier shoes if your feet and knees require extra padding and cushioning.
Flexibility
Zumba is a dance workout that requires flexible shoes because feet need to move in different directions and motions. Look for shoes with flexible midsole and outsoles that offer a wide range of movements.
Durability And Quality
Durable and quality shoes in Zumba are essential, especially if you have issues with your knees. Zumba is a high-impact dance workout, and cheap shoes will get worn out quickly, so you will waste your money, plus your health will suffer.
Breathability
Zumba is a high-intensity workout, and it is almost guaranteed that you will sweat a lot. And your feet are no exemption to sweat. You will need shoes that will allow your feet to breathe and prevent your feet from being smelly and wet. It would be best to choose shoes made of breathable mesh or with ventilation holes. Breathable shoes will prevent blisters and will keep your feet comfortable and dry.
Style
And finally, we will talk about style. Although the style is not the most important quality when choosing Zumba shoes, if you have bad knees, but it is preferable.
Luckily, I will recommend plenty of choices in this article that meet all of the characteristics mentioned above, including the style.
Best Zumba Shoes For Bad Knees
Here is a quick chart of all Zumba shoes for bad knees I will mention further in this article.
| Best Zumba Shoes For bad Knees | Pros | Cons |
| Ryka Women’s Vida RZX Shoes | Pivot point High cushioning for shock absorption Breathable mesh Flexible Comfortable | Can be too narrow (measure your feet first) |
| Bloch Women’s Boost DRT Dance Shoes | Built in arch support Pivot points Lightweight Breathable mesh 4PSI technology for shock absorption | Might need to size up |
| Capezio Women’s DS24 Rockit Dance Shoes | Air circulating vents Pivot points Lightweight Built in flex points for spinning | None |
| Asics Women’s Turf Shoes | Pivot point for quick spinning GEL cushioning for impact absorption Stability and grip when needed Stylish | None |
| Ryka Women’s Dynamics Pro Oxford Shoes | Breathable mesh Lightweight design Re-zorb Lite for shock absorption and impact protection Pivot points for easy 360 movements Stylish with many colorful options | Might need to size up |
| Reebok Women’s Hayasu Training Shoes | Many color options and styles Pivot points Flexible and comfortable Stylish | Might need to size down |
| Women’s Nike Shox Shoes | Extremely comfortable Breathable mesh Impact absorption for knee protection | Pricey |
| Women Athletic Dance Shoes | Breathable and comfortable Easy to spin Premium arch support Lightweight design Memory foam for extra comfort | None |
| Women’s New Balance Shoes | Stylish design Molded heel for extra support Many different designs and colors Breathable and lightweight | No pivot point |
Recommendation # 1
Ryka shoes are the best for aerobic exercises, such as Zumba, because of their rubber outsole and synthetic sole. They are also great for the side-to-side motion because these shoes are made with a high-quality synthetic sole. And we all know very well that there are many side-to-side movements in Zumba dance.
Ryka RZX shoes are highly comfortable for dancing for a long time. Your feet and knees will not hurt once you are done with physical activities.
You don’t have to worry about falling or losing balance when dancing to Zumba because these shoes have an excellent grip to move comfortably without any worries.
And the best part is that these shoes have a pivot point that makes your every twist and turn easy and smooth.
Ryka Vida RZX comes in many different colors, but if you want to avoid these shoes getting dirty, opt for darker-colored shoes.
Click here to check the price on Amazon.
Recommendation # 2
Bloch Women’s Boost DRT Dance Shoes
These shoes are perfect for Zumba because they have a pivot point that will allow you to pivot and spin on the floor effortlessly. The pivot point allows 360-degree spins, making it suitable for Zumba or other dance styles. According to many reviews, Bloch shoes are one of the best shoes that you can get for Zumba dancing.
They have a textile and lightweight mesh design for a breathable and comfortable feeling. Bloch shoes are wrinkle-free and odor resistant due to their dri-lex lining. This feature will make wearing these shoes for a longer time more manageable and more comfortable without any unpleasant smells and feeling of the wetness inside of the shoe.
Additionally, these shoes are featured with 4PSI technology, meaning they will provide excellent shock absorption for smooth landing while performing intense Zumba moves.
Click here to check price on Amazon.
Recommendation # 3
Capezio Women’s DS24 Rockit Dance Shoes
Capezio never fails when it comes to dancing shoes, and they know exactly what someone would need on the dance floor.
The features of these shoes are exceptional, and it is no surprise it has reached the list of the best shoes for Zumba dancing with pivot point.
If you look at the bottom of these shoes, you will see a circle that will allow you to spin, turn, and twist on the dance floor without hurting your knees.
These shoes come with imitation suede and PU nubuck design, making sure that these shoes don’t lack in style. They are also lightweight, so you won’t feel the weight of the shoes pulling you down while performing dance moves.
Thanks to the SBR Bylex mesh and a perforated arch that allows more ventilation, these shoes are incredibly breathable and comfortable. This ensures that your feet get enough air and ventilation while doing intense aerobic workouts, such as Zumba.
One of the important features of good Zumba shoes is that they can be laced up. Capezio shoes are equipped with a fast lacing system, starting from the side to provide a firmer fit if you need it.
Furthermore, a detached and cushioned footbed will give you more comfort and options if you want to dance to other styles, apart from Zumba.
Click here to check the price on Amazon.
Recommendation # 4
Asics are my favorite brand when it comes to training shoes, and they never fail to impress. This pair of Asics is also excellent for Zumba because it has pivot points, allowing for the smoothest 360 degrees spins and turns.
They come in beautiful styles and colors to choose from, so your style doesn’t need to suffer.
Asics are so comfortable, and your feet will not hurt after many hours of dancing or working out. They are featured with GEL cushioning to absorb the impact while performing demanding and fact-paced Zumba moves.
Also, these Asics are equipped with synthetic leather upper that provides exemptional durability and stability. They are a bit pricey but will last you a long time, especially if you take good care of them.
Click here to check the price on Amazon.
Recommendation # 5
Ryka Women’s Dynamics Pro Oxford Shoes
If you are not sure yet what pivot point looks like, check out the picture below. A circle at the bottom of the shoe allows you to spin easily on the floor instead of having traction when you don’t need it.
Your feet won’t be aching after the Zumba class because you will be able to move easily while doing cool Zumba turns and spins.
These shoes are fashionable and functional. You can wear them to your Zumba class and still could wear them to a brunch with girls or shopping.
Breathable mesh will make your feet feel dry and comfortable no matter how long and at what intensity you bust Zumba moves.
Click here to check price on Amazon.
Recommendation # 6
Reebok Women’s Hayasu Training Shoes
These Reebok shoes would be an excellent choice for Zumba dance. I really love everything about these shoes for Zumba.
The sole of these shoes has a pivot point under the ball of the foot, like all other recommendations. Thanks to the excellent mixture of traction and mobility, many people are raving about how it is great to move in these shoes.
Side-to-side movements feel great in these shoes because they have a rolled-up sole around the side with a flat strike across the width of the foot.
The best part about these shoes is that they have molded ortholite footbeds, which give you the best cushioning and support.
Be careful when ordering these shoes online because they run a bit large. Perhaps you should get a half of size or full size down.
There are really no cons about these shoes except the price. They are truly unique and meet of criteria that someone would want in Zumba shoes, but they are pricey. If you are really dedicated to Zumba and take classes regularly, then I would say it is worth investing in these shoes.
Click here to check the price on Amazon.
Recommendation # 7
The best way to describe these shoes is by using one word- comfortable. These shoes are made with a breathable mesh and a foam midsole, and they have added impact absorption that will help support your knees and feet.
Many people who try these shoes agree that they are very comfortable on foot, even if you are walking or standing the entire day.
The Nike Shox line sneakers are constructed with unique columns at the heel, and are designed to absorb shock during physical activity. The columns also help the heel spring back, adding a bit of speed when running or doing intense cardio, such as Zumba.
You can purchase cushioning insoles to place inside the shoes if you find the Nike Shox doesn’t have as much cushioning as you would like. Nike Shox tends to be more narrow in the foot, which means they may feel too snug for those with wide feet.
If you are not sure of your exact shoe size, you can measure your feet from the back of the heel to the tip of the longest toe. And then locate Nike sizing chart to find the appropriate shoe size for yourself.
Click here to check the price on Amazon.
Recommendation # 8
These shoes are, without a doubt, the shoes for the Zumba dance. They fit all the criteria you should be looking for in a pair of shoes for Zumba for someone with bad knees.
The platform or heel height is almost 2 inches which is great for support for the knees. These shoes feature premium arch support, lightweight design, breathability, and you will not get tired or feel pain in your back or legs after many hours of standing or doing physical activity, especially Zumba dancing.
The bottom of the shoes is very smooth, so you will be able to spin in them very easily. Also, they are made of mech material on top that will allow your feet to breathe.
They are laced up so you can adjust them how you want them to be. Lace-up shoes are very important for someone with a flat foot because you will need extra support.
Inside the shoes is memory foam that will make your feet feel like walking on a cloud. This is going to add a bit extra comfort to your Zumba dancing experience, it will be super comfortable to wear them for a longer period of time, and it is going to give you that arch support you really need for flat feet, and this will make this shoes more fun to wear.
What is unique about these shoes is that they have a flat top, making your Zumba moves cooler, especially if you need to put your weight on your toes.
They are very stylish, so it is hard to tell they are athletic shoes. You can dress them up or dress down, depending on the occasion.
Click here to check the price on Amazon.
Recommendation # 9
A soft midsole and molded heel offer arch support and stability, while a rubber outsole provides reliable durability and traction. These shoes are comfortable and lightweight, and your back or feet will not hurt after a long time of Zumba dancing or doing any physical activity.
Click here to check the price on Amazon.
Final Words
Having bad knees should not prevent you from doing Zumba, and if not, it should motivate you to do Zumba workouts because it will benefit you in so many ways. The two most important qualities in Zumba shoes if you have bad knees are support and comfort. I hope this article has helped you shed some light on what to look for and recommendations for Zumba shoes if you are experiencing knee pain.
