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This is a review of the best running shoes for sciatica
I’m a runner with over ten years of experience and a certified yoga instructor who specializes in chronic pain. I also have Fibromyalgia, so I understand pain in the lower back, hips, buttocks, and legs.
With that being said, it’s important to choose the correct running shoe for chronic pain – or more specifically- sciatica – otherwise, you could end up doing more harm than good.
Sciatica causes incredible discomfort, making exercise extremely difficult at times due to the pain. However, it’s important to stay active as exercise is one of the best treatments for this condition. Finding proper supportive and cushioned footwear can be a great relief.
In this article, I’m going to take a closer look at the best running shoes for sciatica. I will also explain what to look for when buying running shoes for this condition.
If you’re in a hurry and want my top pick, I compared several pairs and recommend the New Balance FuelCell 1260 v7’s because of their supportive and comfortable fit, as well as the flexible and durable design.
Read on to discover the following shoes that stood out and made this list.
My Top 3 Picks
5 Best Running Shoes For Sciatica In 2021
1. New Balance FuelCell 1260 v7- Best Overall
- Fuel cell midsole
- Abzorb midsole
- No-sew material application
This specific design of New Balance absorbs just the right amount of shock so you feel as if you’re running on clouds. The heel is extremely flat which is what makes this a superior shoe for Sciatica pain, as a low heel drop gives crucial support for the back, hips, and knees.
I found the design to be flexible, durable, and breathable, which makes it a great shoe for long-distance runners.
What’s more, I enjoyed the spacious toe box and found this shoe to be the most smooth run in the whole lineup.
When it comes to downsides, there are some complaints of the shoe fitting too tight and having a lack of stability, so I recommend sizing up to be safe!
What I Like…
- Low heel drop
- Great support and cushioning
- Flexible
- Durable
- Breathable
What I Don’t Like…
- Common complaints of the shoe being too tight
- Lack of stability
Similar Product: Womans Adidas Supernova Sequence 9’s
2. Altra Torin 4- Best Toe Box
- Weight: 9.1 oz / 258 g
- Insole: 5 mm Sculpted Footbed
- Midsole: Quantic
Inspired by the desire for a lightweight ride, this shoe cushions every step and allows your toes to comfortably splay out with the wide toe box. With a zero drop design, it helps with heel strike without skimping on comfort and support because of the midsole that provides excellent shock absorbency.
Remember, for sciatica, shock absorbency is a must because you want to protect the back, hips, and knees, and this shoe does a fantastic job with support.
I found the Altra Torin 4 to be lightweight and an extremely comfortable run because of the great cushioning.
So are there any negatives associated with the Altra Torin 4?
While I quite enjoyed the cushioning of this shoe, a few people found the cushioning to be too thin, and the shoe being too tight of a fit.
What I Like…
- Zero drop
- Lightweight
- Great cushioning
- Excellent shock absorbency
- Wide toe box
What I Don’t Like…
- Thin cushioning
- Complaints of being too tight of a fit
Similar Product: Nike Men’s Air Zoom Vomero 11
3. Asics Gel-Contend 5- Best For Comfort
With an Amplifoam midsole and internal heel counter, the Asics Gel-Contend 5 offers a supportive fit that is comfortable and cushioned with every step.
Whether you prefer running or walking, this shoe offers a fantastic fit and comfort through the heel. The gelled heel is especially beneficial for those that strike with their heel first, as this can be problematic and pain-inducing for those with sciatica.
It gives ample support with impressive flexibility- which is very important for sciatica. The pro’s for me are how durable, breathable, lightweight, and comfortable the Asics Gel-Contend 5 are, and of course, the gel insert, which provides great shock absorption and extra protection for those of us with sciatica.
The common drawbacks are the shoe being too small and snug, too narrow, and taking a while to fully ‘break in’. If you can size up, have narrow feet, and don’t mind breaking in a shoe, the Asics Gel-Contend 5 could be just the shoe for you.
What I Like…
- Durable
- Breathable
- Lightweight
- Comfortable
- The gel insert provides great shock absorption
What I Don’t Like…
- The size tends to run small
- Too narrow
- Need to break in
Similar Product: Nike Men’s Air Zoom Pegasus 38
4. HOKA ONE ONE Bondi 6 Running Shoe- Best For Running
The most supportive and cushioned shoe in the Hoka One One’s lineup had to make this list. It’s just been upgraded and provides a soft ride and comfortable upper with great stability due to its wide base.
This shoe is great for low-intensity training or short-distance runs. The EVA midsole absorbs impact which is great for Sciatica. I am particularly fond of the Hoka One One Bondi 6 because it is lightweight, offers a secure fit, and has improved durability compared to older models.
The pros for me include the ample cushioning, which provides the necessary support, and the overall fit of the shoe is wonderful. Even though the durability of the Bondi 6 has improved compared to older models, there are common complaints about the overall durability and the less breathable mesh material which can make for a sweaty ride.
What I Like…
- Max Cushioning
- Great support
- Eva midsole
- Lightweight
- Secure fit
What I Don’t Like…
- Durability complaints
- Less breathable mesh material can make for a sweaty ride
Similar Product: Reebok Women’s Forever Floatride Energy 2
5. Skechers Women’s Go Walk Joy Walking Shoe- Best For Walking
- Lightweight and flexible
- Responsive 5Gen cushioning
- Skechers Goga Max high rebound insole
For some, running has the potential to make sciatica worse. If you are able to walk instead, the Sketchers Women’s Go walk Joy Walking Shoe provides extreme comfort.
It features a 5Gen midsole design, a mesh fabric upper for breathability, and a new Skechers Goga Max insole for superior comfortability on your walk.
I personally don’t want to overdo it when I am having pain, so I recommend this shoe for people wanting to start slowly and build up their endurance.
In addition, I loved the comfort it provided while still remaining lightweight and flexible.
When it comes to downsides, there are some durability concerns and common complaints that this design is sized too large. It’s also rather difficult to get on, even though it’s marketed as a “slip on,” so this could pose a problem for those with chronic pain.
What I Like…
- Extreme comfort
- 5Gen midsole
- Breathable
- Lightweight and flexible
- Sketchers Goga Max insole
What I Don‘t Like…
- Sized too large
- Durability concerns
- Hard to get on (not ‘slip ons’)
Similar Product: Brooks Women’s Addiction Walker
How To Choose The Best Shoes For Sciatica
Choosing the best shoe for sciatica is very important for pain relief and prevention. Below, I’ve listed the most important factors in finding the perfect shoe for this painful condition so you can continue to exercise, and in turn, heal your body.
When looking for a shoe specific for sciatica, research heavily and make sure there is enough cushioning, support, a low heel drop, and ample toe box space.
Enough Cushioning
This is very important, as you want to make sure the shoe absorbs shock to your back, hips, and knees. To avoid any other pain or discomfort, your running shoes should have a healthy amount of cushioning. Without proper cushioning, your feet may tend to misplace the insole while running which can lead to distortion.
Support
Shoes with supportive uppers will help with Sciatica. This keeps your feet from slipping from a neutral position. You want to make sure the shoes you are wearing provide the utmost comfort to relieve your pain, avoid further injury, and protect your feet. Ideally, the perfect shoe would even provide comfort from the already excruciating pain of sciatica. Proper arch support is crucial.
Low Heel Drop
The lower the drop, the lower the impact on your hips upon striking and push-off phase. Studies even show that zero drop shoes increase your foot’s strength, which can improve stability, alignment, and even avert injuries, which is paramount for those who suffer from sciatica.
Toe Box Space
Cramming your toes into a tight-fitting shoe will only cause more discomfort and aggravate the sciatica nerve. You want to find a shoe that fits just right and gives you ample toe box space when dealing with sciatica. Make sure there is no rubbing or friction and your foot feels free from pain in the shoe.
FAQ’s
Does Running Make Sciatica Worse?
It is possible to further aggravate your sciatica with running, as the muscles involved are all attached to the Sciatica nerve. It also depends on where exactly you are feeling the pain.
Of course, it is always up to you and your doctor to decide what is right for you. Using an appropriate shoe for Sciatica, like the ones listed in this article, as well as stretching, warming up and cooling down, and using heat or cold therapy may be helpful strategies if you are able to continue running with your condition.
What Causes Sciatica?
Sciatica pain is the result of the nerve being compressed. Many different things can cause compression on the nerve and result in sciatica, such as :
- Bone spur on the spine
- Herniated disc
- Pregnancy
- Trauma or injury
- Prolonged sitting
Risk factors for sciatica include :
- Age – Herniated discs and bone spurs are the most common cause of sciatica, and this more commonly occurs in older individuals.
- Obesity – Excess body weight can cause sciatica due to the extra weight on the spine.
- Occupation – Carrying heavy loads or sitting for long periods of time can increase your risk for sciatica.
- Diabetes – Diabetes increases your risk of nerve damage.
Are There Any Treatments For Sciatica?
First-line treatments for sciatica include medications such as nonsteroidal anti-inflammatory drugs, steroids, and exercise. Natural therapies like chiropractic treatment, massage, stretching (yoga), and acupuncture can also be beneficial.
Make sure to get enough sleep and stop smoking. Eating a low inflammatory diet, such as the Mediterranean diet, can also be helpful for pain.
Of course, it is important to recognize when at-home therapies aren’t easing your sciatica. If these treatments don’t help you, it may be time to see your doctor, and if you experience any of the following, please seek medical attention as soon as possible:
- Severe pain in your low back and legs
- Nerve-related symptoms, such as weakness, numbness, tingling, or electric shock-like pain
- Loss of bowel and/or bladder control
- Pain that doesn’t improve after 2 weeks
- Pain that gets worse, even when using at-home therapies
As always: Talk to a doctor for professional medical advice.
This article is in no way a substitute for medical advice. And if you or somebody you know is in pain, it’s always best to seek professional help from an expert.
Final Verdict
If you suffer from Sciatica, choosing a good pair of running shoes may allow you to get back out on the trails and do what you love. Proper and supportive footwear, like the New Balance FuelCell 1260 v7, can provide great relief.
The reason I recommend these shoes is because of the supportive and comfortable fit, as well as the flexible and durable design.
