Home Exercises for Baker’s Cyst

A cyst that is felt behind the knee (in the popliteal space) and causes mild to moderate pain is called a baker’s cyst or a popliteal cyst. These fluid-filled cysts can cause pain in the leg. Baker’s cyst usually causes pain when the knee is bent.

How Do Exercises Help Heal a Baker’s Cyst?

Regular, light exercise can increase range of motion and strengthen the knee muscles. Exercising several times a week can alleviate the symptoms of a Baker’s cyst.

Many people with Baker’s cysts have weak hamstring muscles. The hamstrings are a trio of muscles that run on the back of the leg and from the hips to the knees. At the same time, the hamstring muscles are the muscle group responsible for bending the knee. When these muscles are stiff or weak, they can put pressure on the popliteal space where the Baker’s cyst is located.

Why Is Exercising Important? What Are the Benefits of Exercising?

Some exercises help develop the hamstring muscles and reduce the symptoms of a Baker’s cyst;

Hamstring Muscle Exercise

• First, sit in a chair.
• Place your heels on the floor with your legs straight while sitting.
• Lean forward until you feel a stretch behind the knee and thighbone.

This exercise is beneficial for knee extension health.

Heel Slide Exercise

• Lie on your back with your legs straight
• Bend your knee without lifting your heel off the ground and pull your heel toward your buttocks
• yawn in this position

This exercise is beneficial for knee flexion health.

Standing Calf Exercise

• First, position yourself close to the wall.
• Place both feet facing the wall
• keep your body straight
• Take one foot a step back and slowly bend both knees. Raise on your toes and lower back down until you feel a stretch in your hind leg. Repeat the same exercise with both feet. You can get support from the wall while doing the movement.

This exercise helps develop the hind leg.

Squat

• lean against a wall or door with your feet in front of your body
• With your back against a wall or door, move your body down
• Sit in the chair for three seconds, then stand up again and repeat the movement.

Squats help strengthen the quadriceps muscles that support the knee  .

Side Step Exercise

• Tie a resistance band around your ankles and bend your knees slightly
• Slowly take a step to the side. Put your weight on your heels as you step.
  Continue stepping in the same way with your other foot before the tension in the band returns to normal.

This exercise strengthens the gluteal muscles that help stabilize your hip and knee.