Medical News Today: Exercises and remedies for Baker’s cysts

a man doing a calf stretch as he has a Baker's cystsShare on Pinterest
A Baker’s cyst may feel soft when a person bends their knee.

Exercises that focus on preserving the knee’s range of motion may ease pain and prevent muscle weakness.

However, before trying any exercise for a Baker’s cyst, speak to a doctor or physical therapist. The wrong exercise may injure the knee, intensifying pain.

The following exercises may benefit a person with a Baker’s cyst:

Standing calf stretch

  1. Stand up straight in front of a chair or another heavy piece of furniture, and use it for balance, if necessary.
  2. Step back with the right leg, then bend both knees until there is a stretch.
  3. Hold this stretch for 20 seconds, then switch sides.

Heel lift

  1. Sit in a chair with both feet flat on the floor and the knees at a 90 degree angle.
  2. Lift one heel while keeping the ball of the foot on the floor.
  3. Push the top of the knee down to flatten the foot. Repeat this 10 times, then switch sides.

Calf stretch

  1. Sit on the floor with the legs extended straight out in front of you.
  2. Loop a towel or exercise band under the balls of the feet, then gently pull backward.
  3. Hold the stretch for 10 seconds, then switch sides.


Baker’s cysts often form as a result of a knee injury. During recovery, walking may help a person gradually regain strength and mobility.

However, if a person needs to change their gait or contort a knee into an unusual position to walk comfortably, it may not be safe to walk yet. Consult a doctor or physical therapist.

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