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Baker’s Cyst
Baker’s Cyst Exercises (popliteal Cyst)
Body Part:
Knee
Equipment:
Knee Hero
Level:
Beginner
4-Minute Baker’s Cyst Exercises
If you’re experiencing tightness or pain at the back of your knee because of a Baker’s cyst, this 4-minute stretching routine may help relieve your discomfort. You’ll need our Knee Hero or a stack of books to perform our Baker’s cyst exercises. If you’d like to start stretching, jump to our routine. Keep reading if you’d like to learn more about Baker’s cyst.
What is a Baker’s Cyst?
A Baker’s cyst is a fluid-filled bump that forms on the back of the knee. The condition is also known as popliteal cysts, synovial cysts, and parameniscal cysts. In most cases, a Baker’s cyst is no cause for worry. The condition is very common, but it rarely causes serious complications.1)
How Does a Baker’s Cyst Develop?
Our knees are the largest, most complex joints in our bodies. These weight-bearing hinge joints are involved in almost all of our daily movement. Our body produces synovial fluid to help the joints move easily. This thick liquid flows through the crevices of the knee joints, keeping them lubricated. Developing arthritis, tearing a meniscus, or injuring your knee can cause excess production of synovial fluid. As pressure builds, synovial fluid is pushed to the back of the knee, forming a cyst.
What Causes a Baker’s Cyst?
Most commonly, a Baker’s cyst develops with another condition or because of an injury to the knee joint. 2) If you’ve developed a Baker’s cyst, you may have:
- Rheumatoid arthritis. Rheumatoid arthritis is an autoimmune disease; your immune system attacks the lining of your joints, causing stiffness, swelling, and pain.
- Osteoarthritis (OA). Commonly called “wear and tear arthritis,” OA is the most common type of arthritis. Osteoarthritis causes the cartilage between your bones to wear down over time.
- Gout. Gout is a form of arthritis that develops because uric acid levels in the body are high. The condition causes inflammation and swelling around the knee and sudden, intense pain.
- Torn a meniscus. The menisci are two pieces of cartilage between your thighbone (femur) and shinbone (tibia) that absorb shock. Tearing a meniscus is one of the most common injuries to the knee.
- Injured your knee.
- Overworked your knee.
Symptoms of a Baker’s Cyst Are:
- A fluid-filled bump on the back of the knee in the popliteal fossa area. The popliteal fossa is the diamond-shaped fleshy hollow behind the knee.
- Pain that ranges from mild to severe.
- Pain that gets worse with physical activity.
- The area behind your knee feels tight or full.
- Swelling in the knee or lower leg.
- Stiffness that makes it difficult or impossible to bend your knee.
In some cases, you may have no symptoms.
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Take me to the shop.BAKER’S CYST EXERCISES
To maximize the benefits of our Baker’s Cyst exercises, stretch intensely and intelligently. Challenge yourself to stretch at a high intensity that may produce an uncomfortable sensation. (This is a sign that the stretch is working.) Do not, however, stretch to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.
Part 1
- Stand straight.
- Take a step forward with the foot of your unaffected leg, and lock the knee of your affected leg.
- Arch your back as much as you can and gently lean forward.
- You’ll feel a stretch in the back of your knee and hamstring muscles.
- Intensify the stretch by bending further forward on each exhale.
- Check to make sure your back is straight.
- Go as far forward as you can and grasp the back of your straight leg with both hands.
- To create resistance, try to lift your upper body against the force of your grasp. (Do not actually lift your upper body.)
- Hold for about 5 seconds, stop resisting, and go further down.
- Repeat the previous two steps once or twice more.
- Hold the stretch for 2 to 2.5 minutes.
- Finish and slowly come out of the position.
- Repeat the stretch on your other leg if necessary.
Part 2
For the second part of this stretch, you’ll need our Knee Hero or a stack of books. Stack your Knee Hero with the large and small wedge, so it’s at a 27° angle.
- Step onto the Knee Hero with the foot of your affected leg and lock your knee.
- Place your opposite foot next to your Knee Hero and bend your knee slightly.
- Arch your back as much as you can and start leaning forward.
- Repeat all of Part 1.
- Finish and slowly come out of the position.
- Repeat on the other leg if necessary.
Assist Your Baker’s Cysts
Perform our stretching routine 6 days a week until the tension and pain at the back of your knee go away.
Sources & Studies
- ↑1 Zeng, X., Xie, L., Qiu, Z., & Sun, K. (2018). Compression neuropathy of common peroneal nerve caused by a popliteal cyst: A case report. Medicine, 97(16), e9922. https://doi.org/10.1097/MD.0000000000009922.
- ↑2 Herman, A. M., & Marzo, J. M. (2014). Popliteal cysts: a current review. Orthopedics, 37(8), e678–e684. https://doi.org/10.3928/01477447-20140728-52.
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