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
- Stand up straight in front of a chair or another heavy piece of furniture, and use it for balance, if necessary.
- Step back with the right leg, then bend both knees until there is a stretch.
- Hold this stretch for 20 seconds, then switch sides.
- Sit in a chair with both feet flat on the floor and the knees at a 90 degree angle.
- Lift one heel while keeping the ball of the foot on the floor.
- Push the top of the knee down to flatten the foot. Repeat this 10 times, then switch sides.
- Sit on the floor with the legs extended straight out in front of you.
- Loop a towel or exercise band under the balls of the feet, then gently pull backward.
- 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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