6 Best Running Shoes for Sciatica Pain | Boost your Recovery and Relief

Last updated on January 14th, 2023 at 09:56 am

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When suffering from sciatica, each step may cause incredible discomfort. For this reason, if you suffer from sciatica pain, it can be very difficult to engage in exercise. However, exercise is one of the ways that this condition can be treated, so it is important to stay active. In fact, some of the best running shoes for sciatica pain can provide great relief, especially when used alongside other treatments.

What Makes a Great Running Shoe for Those Suffering Sciatica Pain?

Choosing the right pair of shoes will keep your feet supported and help relieve pain. But not all shoes are ideal for this condition.

We vetted loads of different shoes on the market, and we used the below criteria to make our decisions. So, when making your selection, be sure to keep the following attributes in mind.

Ample Cushioning: Absorbing shock to your knees, hips, and back is paramount while suffering from sciatica. To avoid further aggravation or strain, running shoes should have ample cushioning.
Low Heel Drop: Shoes with a lower heel-to-toe angle will take pressure from your hips upon striking and push off phase. Shoes from zero drop to 8 or 10 mm will decrease a significant amount of hip tilt.
Great Support: To keep the feet from slipping from a neutral position, shoes with a firm heel cup and supportive uppers will help with sciatica.
Roomy Toe Box: A good fitting shoe goes a long way toward recovery. Wearing tight shoes and scrunching your toes in any way while running can further aggravate the sciatica nerve. Shoes the fit great and have a roomy toe box are ideal for those suffering from sciatica.
Flexibility: A flexible sole will allow proper range of motion and a natural stride to take pressure off joints of the knees and hip.

Our Favorite Running Shoes for Sciatica Pain Are...

In our quest to find the best shoes for sciatica pain, we compared several pairs. Some didn’t quite make the cut, but the following shoes stood out and we can’t wait to share them with you.

Our favorite: New Balance FuelCell 1260 v7

Second place: Altra Torin 5

Our third favorite: Asics Gel-Contend 7

If you want a little more detail on these shoes as well as some more of our favorites, keep reading!

Comparison Table of Running Shoes for Sciatica

Below, we’ve organized our favorite running shoes for a side by said comparison. For quick reference and current pricing, feel free to follow the links below. However, we’ll go over our findings in more depth further into this post.

Picture	Name / Link	Price
	New Balance FuelCell 1260 v7	$
	Altra Torin 5	$$$
	Asics Gel-Contend 7	$
	Hoka One Vanquish 3	$$$
	Saucony Guide 14	$$
	Adidas Ultraboost PB	$$

We’ve found all of our contenders to be fantastic for relieving a large amount of the pain associated with sciatica. However, runners should always get the go ahead from their physician before strenuous exercise is coupled with this sort of ailment. Even so, read further below to see which shoe may be the prefect fit for your next run.

1. New Balance FuelCell 1260 v7

This is our favorite shoe for this condition, the New Balance FuelCell 1260 v7 offers so many great features to help with the pain of sciatica. Check out the women’s version or men’s version.

For instance, the heel on this shoe is almost completely flat which really made it a favorite for sciatica pain. This is much more than just support for the feet, that support goes up through the body, giving relief to the hips.

Very Flexible

One thing that stands out about this shoe is that every layer of its sole is incredibly flexible. As a result, the FuelCell 1260 V7 offers an amazing amount of responsiveness and control when walking or running.

Additionally, runners find that with every step this design absorbs shock leaving you feeling as though you are running on the clouds!

For sufferers of sciatica, the FuelCell 1260 offers a superior flow from strike to push off, and this is great for joints and the spine.

Durable Design

In addition, the FuelCell is a shoe that will stand the test of time. If you like to spend a good amount of time running, you will need something that will match your demands.

For instance, we’ve found these shoes to have a very durable upper that wraps around the feet providing additional support.

But this durability doesn’t mean that the shoe is less comfortable, the upper is soft and very flexible.

Breathable

Finally, the Ortholite insole not only provides comfort, but it is extremely breathable.

So regardless of whether you’re wearing them around the house, walking the block, or getting back into training, your feet remain fresh and cool.

New Balance FuelCell 1260 v7 Pros and Cons

New Balance FuelCell 1260 v7 PROS

Low heel drop of 8mm
Smooth ride
Works well at high speeds
Wide toe box

New Balance FuelCell 1260 v7 CONS

Stability is lacking
Some reports of the shoe being tight on the instep

Who is This Running Shoe Perfect For?

We love this shoe for anyone that needs a more responsive feel. It’s great for long-distance running, as the durability and cushioning is excellent.

2. Altra Torin 5

Another amazing option for sciatica is the Altra Torin 5 . Check out the women’s version or men’s version. Those in pain will find this a beautifully lightweight shoe that won’t weigh the foot down while still providing excellent support.

Robust Outsole

First, great support begins from the bottom. Here, the Torin 5 has a very solid outsole that is both very grippy and extremely supportive.

Not only this, but the rubber outsole provides an impressive amount of durability.

As a result, this shoe offers an incredible foundation for a fully capable upper. For instance, the Torin 5 has a comfortable midsole and wide foot print, so this robust outsole keeps the foot from lateral sliding.

Wide Toe Box

Additionally, sciatica sufferers will love the wide toe box of the Torin 5. This shoe gives toes the chance to splay out, offering tons of stability and foot grip.

It appears that Altra has spent a lot of time developing their Foot Shape technology and it certainly pays off.

Responsive Midsole

Finally, while the midsole is thinner than you might expect, it still provides you with excellent shock absorbency.

Runners and walkers alike, find this midsole to instantly absorb energy with every step to prevent any pain from radiating through your body.

Pros and Cons of the Altra Torin 5

Altra Torin 5 PROS

Lightweight at 7.3oz (women’s) 9oz(men’s)
Zero drop (0mm) heel drop
Good cushioning in the midsole
Fantastic shock absorbency
Wide Toe Box
Comfortable ride

Altra Torin 5 CONS

Can be tight around the midfoot
Price

Why Will Runners Love These Running Shoes?

For runners who like a greater level of firm support and stability, these shoes would be perfect.

3. Asics Gel-Contend 7

The Asics Gel-Contend 7 is a fantastic choice for those suffering pain. We found this shoe offers unparalleled support and amazing shock absorbency for heel strikers. Check out the men’s version here or or the women’s version here.

Cushioned Heel

Firstly, a low heel can take a lot of the pain out of your condition by preventing pressure at the higher end of the sciatic nerve.

And, the Gel-Contend 7 has beefy cushioning in the heel. However, we felt that the tradeoff of a slight tilt was worth what this shoe grants in cushioning. Plus, the Gel-Contend 7 still has a conservative 10mm drop.

Runners love this shoe for its gel heel. Which is just way too comfortable to not mention.

This gelled heel is especially for those that strike with their heel first. And this can be especially jarring for those with sciatica.

Supportive And Flexible Upper

In addition to a great foundation, we found the upper to be incredibly soft and supportive. From the moment that you slide your foot into this shoe, it is encased by this snug material. And it stays put!

As a result, this shoe gives secure support with fntastic flexibility which is so important for sciatica.

Stable Heel Counter

Finally, the Gel-Contend 7 uses a very comfortable heel counter to further secure the foot at the rear.

Runners and walkers alike love this shoe for its fantastic fit and comfort through the heel.

It’s so important to keep the foot secured properly for sciatica patients. And once you find a shoe, like this, that fits snug you’ll know what we mean.

Pros and Cons of the Asics Gel-Contend 7

Asics Gel-Contend 7 PROS

Breathable mesh upper
Dual layered for durability
Additional support in the midfoot
Lightweight at 9.5oz
10mm heel drop
Fantastic Shock Absorption with its gel heel insert

Asics Gel-Contend 7 CONS

Slightly narrow
Sizes run small
May take some breaking in

Who Would Love This Shoe?

These shoes would be perfect for anyone who doesn’t want to feel restricted by their footwear. However, the Gel-Contend 7 is a fantastic choice for heel strikers specifically.

4. Hoka One Vanquish 3

Great responsiveness is imperative in a running shoe for people with sciatica pain and the Hoka One Vanquish 3 (women’s shoe) (men’s shoe)delivers this perfectly. With additional springy cushioning, every step feels like a dream.

Protection From The Ground Up

Additionally, the Vanquish 3 has a very robust rubber sole which not only gives you great traction but also protects the feet on demanding surfaces.

If you tend to run on more rugged trails, these shoes will prevent the feet from feeling every pebble, bump, and dent in the ground. This is also fantastic to spread any force across the foot, instead of creating a jarring shock to the sciatica.

However, for those looking for a walking shoe or just a bit more stability, this is still a great choice.

Wrap Around Comfort

Moreover, the Vanquish 3 provides comfort from every angle. From the insanely cushioned and comfortable midsoles and insoles to the flexible upper, this shoe is a real winner for those needing tons of extra soft footing.

They have been designed with an asymmetrical, zoned upper that keeps the foot really secure while remaining breathable. Furthermore, the Hoka One Vanquish 3 is fitted with a dual-layered midsole that provides unparalleled comfort.

These dual layers of EVA foam help the Vanquish 3 have superior rebound and spring. And, that translates to an easy ride that allows runners to use less effort in transitioning and push off.

Durable

Finally, you only need to look at the Hoka One Vanquish 3 to see that this is an incredibly durable and well-made running shoe.

Serious runners with any foot condition should truly consider this as their next running buddy.

Hoka One Vanquish 3 Pros and Cons

Hoka One Vanquish 3 PROS

Extra responsive
5mm heel drop
Very breathable
Lightweight at 10.4oz
Very smooth transition from heel to toe

Hoka One Vanquish 3 CONS

Can feel a little stiff initially
Tight toe box

Who Would This Shoe be Perfect For?

The Hoka Vanquish is robust shoe great for those running more challenging, uneven paths thanks to its extra cushioning and protection.

5. Saucony Guide 14

Another great option is the Saucony Guide 14 (women’s shoe) (men’s shoe), with its mid-range heel drop of 8mm heel. In addition, sciatica pain will be eased with its incredibly comfortable and supportive upper. These shoes provide relief from many painful foot conditions.

Very Responsive

Firstly, we noticed this shoe has a very responsive ride. In other words, runners can expect to receive feedback and bounce from the Guide 14 as they run.

For those suffering from sciatica, this responsiveness allows force to follow through as opposed to stopping flat. And this results in less of a jolt to the sciatic nerve and joints.

Great Ground Contact

Aside from being a great shoe for sciatica, this is just a great design. The Guide 14 makes better contact with the ground than so many of its competitors.

As a result. this feature gives much greater stability and is ideal for anyone who runs on uneven surfaces. This is thanks to the chevron-shaped lugs which make the shoe very grippy.

Excellent Flexibility

Finally, having great flexibility is essential in any shoe for people with sciatica pain. And the design of this shoe certainly won’t let you down.

The Saucony Guide 14 is created with a flexible toe box thanks to the Flexifirm material. Furthermore, this flexibility runs down to the outsole which boasts Tri-Flex construction.

Saucony Guide 14 Pros and Cons

Saucony Guide 14 PROS

Great stability
Full flexible support
Breathable
8mm heel drop
Lightweight at 9.4 oz (women’s) and 10.5 oz (men’s)

Saucony Guide 14 CONS

Toe box is narrow
Size runs small
Some users report pain in the soles when running long distances

Who are These Shoes Perfect For?

The Saucony Guide 14 is a shoe that would massively benefit anyone who needs added stability but does not want to compromise on comfort.

6. Adidas Ultraboost PB

Finally, if aesthetics matter to you then the Adidas Ultraboost PB will be right up your alley. But much more than just being a stylish shoe, these runners are designed for a snug fit and great security.

Excellent Grip

With a very robust and sturdy outsole, we found the Ultraboost PB to have excellent traction. Here, the lug pattern is unique and would suit a variety of surfaces particularly in wet conditions.

For sciatica, this grip is coupled with a low heel drop of 10mm to create a fantastic level of control. Runners or walkers will find the Ultraboost PB to ease their pain with these two attributes.

Secure Fit

In addition, the Ultraboost PB provides excellent stability, comfort, and a secure fit. We found this shoe to have a truly ingenious upper construction.

Here, the material is one of the most soft we’ve seen. Yet it remains extremely supportive which is excellent for reducing pain from sciatica.

What’s more, the heel cuff on this shoe is exaggerated, which seems stylized. However, runners find this to be fantastic to prevent heel chaffing.

And, where some may smash their feet into their shoes (which I have been guilty of in the past), this heel is easily puled on. Resulting in less smashed heel counters and thus, supreme comfort.

Responsive Ride

Finally, this shoe has a good level of firm cushioning in the midsole that aids the sciatica in being fully cared for.

Here, the Ultraboost PB provides great shock-resistance, especially on more demanding runs.

In addition, this shock absorbency is translated into a responding energy return. So, runners or walkers will find that each step bounces back and springs forward into the next step. This is ideal for sciatica sufferers.

Adidas Ultraboost PB Pros and Cons

Adidas Ultraboost PB PROS

Snug fit
Good traction
Durable
Responsive ride
10mm heel drop
Ultra-comfortable heel

Adidas Ultraboost PB CONS

Sizes run small
Midsole is more stiff than soft
Our heaviest option at 11.3oz

Who are These Shoes Perfect For?

These shoes would be great for anyone who wants something that will fit like a glove. You will likely need to order a half size up, as they do run small, but the supportive upper will encase the foot and give you superior stability.

What is Sciatica Pain?

Sciatica pain runs along the sciatic nerve. This nerve runs from a point in the lower back and splits down across the two buttocks, down the legs, and into the feet. The Cleveland Clinic has a wonderful article on the causes, symptoms and treatment of sciatica pain.

This huge nerve can become inflamed and this causes pain to radiate along the length of the nerve. Normally, you will only experience sciatica on one side of the body.

What Does Sciatica Pain Feel Like

Sciatica is a very painful condition and in some cases, it can be debilitating. The pain will vary between individuals. And, while some feel a dull ache, others may experience a sharp or stabbing pain.

The pain of sciatica often worsens with sudden movements including when you sneeze or cough. In this case, you may experience a jolt of pain.

Common Causes

The most common reason for sciatica is when the nerve becomes trapped, or pinched, by a disc or bone spur in the spine.

Additionally, if you suffer a slipped disc or a condition known as spinal stenosis, this can narrow the area that the sciatic nerve passes through the spine, putting pressure on it.

Treatment for Sciatica Pain

Applying an ice pack or a hot compress onto the area is often an effective way to relieve the pain of sciatica. , With mild cases, anti-inflammatory medications can help with symptoms. However, if the pain is particularly bad, your doctor may prescribe much stronger medications.

Attending physiotherapy sessions can also be effective and taking part in regular stretching and exercise is known to work well.

At the extreme end of the scale, patients may need to see a chiropractor or receive steroid injections to more effectively target the problem.

The good news, however, is that pain can be greatly improved with great footwear. Athletic shoes are ideal to aid in comfort. And running shoes help sufferers find great cushioning to absorb shock and help the joints move properly.

Before Picking the Best Running Shoes for Sciatica Pain

There are so many shoes to choose from that can boast comfort and stability. However, before choosing your footwear to aid in sciatica pain and recovery, consider shoes with the following in mind.

Great cushioning. To avoid further aggravation and strain, running shoes should have ample cushioning.
Low heel drop. Shoes from zero drop to 8 or 10 mm will decrease the hip tilt that can be the culprit for those with sciatica pain.
Great support: Shoes with a firm heel cup and supportive uppers will help with sciatica.
Roomy toe box. Tight shoes will further aggravate the sciatica nerve.
Flexibility. A flexible sole will allow proper range of motion and a natural stride to take pressure off joints of the knees and hip.

Regardless of your choice, do talk to your doctor before taking on any new exercise regimen. We can’t stress enough, exercise is a great way to strengthen muscles to avoid further damage. However, please do get the ok from your physician to make sure you start a vigorous training routine.

Running for Sciatica Therapy

An inflamed sciatic nerve can be a sharp and unbearable pain that disrupts daily life for many runners. However, proper supportive and cushioned footwear can provide great relief as the first step in recovery.

Aside from talking to your doctor, getting rest, and using anti-inflammatories, there are ways you can build back up toward what you love through small exercises.

While this can be challenging, choosing a good pair of running shoes can be the difference between getting back out for runs, or staying home.

About The Author

Sarah Sampsell

Sarah Sampsell loves hiking, skiing, and foraging for mushrooms. She does most of her hikes in the Cuyahoga Valley National Park and Rocky River Reservation. She is co-founder, editor, and author for Deeper Trails.

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