5 exercises for a Bakers Cyst (Popliteal Cyst) | Doctor and Physio led

In this video I'm going to share with you five simple, yet incredibly effective, exercises and techniques that my wonderful colleague, Ella Boy, a brilliant physiotherapist, has demonstrated to help you manage a Baker's Cyst. You might also know it as a popliteal cyst. It's that fluid-filled swelling that can pop up at the back of your knee, and it can look a little something like this. Now, this particular video is all about showing you these helpful exercises for a Baker's Cyst. But, because I truly believe in giving you all the information you need, I've actually made another, much more detailed video on Baker's Cysts that you can find right here on my website. That one dives deep into the causes and treatments, so if you're curious, do check it out!

For these exercises, you won't need much at all. Just a few everyday items: an ice pack (or a bag of frozen peas – a classic!), a towel or a resistance band, a sturdy chair, and a step or a robust box to stand on. That's it! So, let's not waste any more time and get right into it.

The very first thing we're going to tackle is icing the back of your knee. This is such a crucial first step for managing discomfort. Find yourself a comfy chair and sit down. Now, take your ice pack or that trusty bag of frozen peas and gently place it over the back of your knee, right where you feel that swelling most. A little tip here: make sure the pack isn't too cold directly on your skin. Just wrap it in a thin towel – a tea towel works perfectly – to protect your skin. You should hold the ice on for about 5 to 10 minutes. And here's the key to real relief: repeat this two to three times throughout your day. Why does this work so well? Because ice is a fantastic natural anti-inflammatory. It helps to reduce that pesky inflammation and, in turn, eases the pain over time. Consistency is truly your best friend here. But, and this is important, if you find that after two to three weeks you're not seeing any improvement, please, please do speak to your doctor. Your health is always my top priority.

Next up, exercise two, we're going to focus on a hamstring stretch. For this, you'll need that towel or exercise band we talked about. Start by lying down on your back. Make sure both of your legs are extended out straight in front of you. Now, take your towel and loop it around the ball of your affected foot. Gently, and I mean gently, pull your leg towards your head, keeping it as straight as you can. You should feel a lovely stretch along the back of your thigh – that's your hamstring working! Hold this stretch for at least 30 seconds, and if you can manage it, even up to 2 minutes. Repeat this three times. Don't worry if, at first, you can't move your leg very far. That's absolutely fine! Just go to the point where you feel a gentle, comfortable stretch. With consistency, you'll likely find your range of motion will gradually increase. This stretch is brilliant because it helps to relieve tension in your hamstrings, which can really ease the pressure around your knee joint.

Exercise three is all about a calf muscle stretch. For this one, you just need to find a step or a sturdy box. And if you feel you need a bit of extra support, grab a chair or a railing to hold onto. To do this exercise, stand with the balls of your feet on the very edge of the step. Then, slowly and carefully, lower the heel of one foot downward. You'll immediately feel a stretch in your calf, just below the back of your knee. Hold this stretch for 30 seconds. You can repeat it twice, or even longer if it feels comfortable for you. Then, simply switch sides and repeat with the other leg. Stretching your calf muscles is fantastic because it can improve circulation in the area and reduce any tightness that might be contributing to your knee discomfort.

Moving on to exercise four, we have a passive knee bend. Again, all you'll need for this is your towel or resistance band. To begin, sit down on the floor with your legs extended out in front of you. Take your resistance band or towel and place it around the foot of your affected leg. Now, gently pull the band or towel towards you to bend your knee, making sure to keep your knee relaxed throughout the movement. Then, slowly straighten your knee back to the starting position. You can repeat this up to 25 times, once or twice a day. Passive knee bends are incredibly helpful because they gently mobilize a stiff knee joint, which can significantly improve your range of motion and help to reduce inflammation.

Finally, exercise five is a quadriceps stretch. For this, you'll need to stand up. If you need a bit of extra balance, feel free to use a wall for support. Bend the knee of your affected leg, bringing your heel towards your bottom. Now, you can use your hand to gently increase the stretch, just as Ella is demonstrating. Gently pull your foot to stretch the front of your thigh – those are your quadriceps. You should hold this stretch for about 30 seconds, and you can repeat it three times. Stretching your quadriceps helps to reduce tension in the front of your thigh, which can often contribute to knee issues. Just a quick note: if you experience any cramping, please stop immediately. Listen to your body

!I truly hope these exercises bring you some relief and comfort. Remember, managing a Baker's Cyst is often about consistent, gentle care. For even more in-depth information on Baker's Cysts, please do review the links in the description box of the video. I've made sure to include some credible resources there for you. And if you found these exercises helpful, please, please let me know in the comment section. Your feedback means the world to me, and it helps me understand what content is most valuable to you, your family, and your friends. Stay healthy and informed!

Baker's Cyst Information: [Link to detailed Baker's Cyst video on YouTube]NHS Baker's Cyst Info: [Link to NHS website on Baker's Cyst]Physiotherapy for Knee Pain: [Link to a reputable physiotherapy resource for knee pain]