How I was able to tell that I had not one but two Baker’s cysts behind both knees was through an exam with my orthopedic, who then sent me to get a diagnostic imaging service from an MRI (magnetic resonance imaging) at a different location.
Through the MRI, they found the following:
- Baker’s cyst behind right knee
- Baker’s cyst behind left knee
- Small meniscus tear on the side of my right knee
- Small meniscus tear on the side of my left knee
After my orthopedic doctor read the MRI, he advised that I go to physical therapy. The physical therapist said that while they cannot repair the meniscus tears, the goal would be to help resolve the Baker’s cysts and to build the muscles around the knees and in my hips. These exercises and stretches would support as well as strengthen the muscles around the knees and take the pressure off the injured areas.
According to The Cleveland Clinic, symptoms, causes, and treatment for Baker’s cysts, “Baker cysts are small, fluid-filled lumps that form on the back of your knee. They grow after something damages your knee joint or causes swelling around it.
The most obvious symptom of a Baker cyst is the bump that forms behind your knee. Other common Baker cyst symptoms include:
- Knee pain.
- Stiffness.
- Trouble bending your knee as far as you usually can (a limited range of motion).
- Swelling in your knee or on your leg around it.
Baker cyst can sometimes go away on its own and it doesn’t always cause pain. However, it’s important to have the condition diagnosed by your healthcare provider to make sure it’s not a sign of a more serious condition,”.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.
Is walking good or bad for Baker’s cyst?
I was advised that walking is generally good for the overall strength of my legs and the stability of the knee joint. However, I found that my symptoms are aggravated by walking or using the stairs because it causes fluid to pass between the knee joint and the cyst. Furthermore, since I have minor meniscus tears, I must be mindful of how much I use the stairs as well as how long I walk.
My short-term goal is to be able to take my dog for a walk around our lake without aggravating my knees or stirring up another Baker’s cyst.
For example, as a means to improve this function, I have been utilizing the stationary bike in my workouts. As a result of the physical therapy, the Baker’s cysts have resolved, but I still need to continue to build the muscles around the knees and hips in an effort to ward off any new developments of Baker’s cysts.
In addition to physical therapy and being mindful of movement, my orthopedic specialist recommended the use of ice packs and over-the-counter anti-inflammatory medications like ibuprofen to help reduce swelling and manage discomfort on days when symptoms flared. However, I cannot take anti-inflammatory medications as they upset my stomach.
Compression sleeves for the knees were also suggested to provide support and reduce fluid buildup. During periods of increased pain or tightness, elevating my legs—particularly after extended activity—proved helpful in minimizing inflammation.
Additionally, my provider emphasized the importance of consistent follow-ups to monitor the cysts and check for any changes. In some cases, patients may be candidates for aspiration (draining the cyst) or cortisone injections, though my case did not require these at this stage. Staying informed and engaged in my care plan has been crucial, as managing a Baker’s cyst is often a gradual process requiring patience and adaptation.
Low impact workouts for bad knees with weights
Since completing my recent physical therapy round, I have now moved on to doing independent exercises at the gym with a low-impact workout because of my bad knees. Additionally, I limit my gym time to three days a week instead of overdoing it like I would have done in my younger years. I spent a few years not being able to do activities that I enjoy – I do not want to be benched again!
Always talk with your doctor, orthopedic doctor, physical therapist, chiropractor, etc., before implementing any new workouts. These are the exercises that are good for me based on my healthcare team’s suggestions:
- Stationary bike, ten minutes to warm up
- Machine chest press (three sets, ten reps, fifteen pounds)
- Machine row (three sets, ten reps, thirty pounds)
- Machine shoulder press (three sets, ten reps, ten pounds)
- Machine abdominal crunch (three sets, twenty reps, thirty pounds)
- Low row (three sets, ten reps, thirty-five pounds)
- Cable rope tricep pushdown (three sets, ten reps, twenty pounds)
- Cable crossover (three sets, ten reps, twenty pounds)
- Machine pec fly (three sets, ten reps, twenty-five pounds)
- Machine tricep extension (three sets, ten reps, twenty-five pounds)
- Machine bicep curl (three sets, ten reps, twenty-five pounds)
- Machine seated leg curl (three sets, ten reps, thirty pounds)
- Machine seated leg extension (three sets, ten reps, thirty pounds)
- Machine hip abduction (three sets, ten reps, thirty pounds)
- Machine lateral raise (three sets, ten reps, fifteen pounds)
- Stationary bike, ten minutes to cool down
- *Hydromassage for ten to twenty minutes as needed
Once the weather breaks here in Southeast Michigan, I will add swimming in my lake to this exercise routine, as water workouts have a very low impact and are successful.
Upon returning home from the gym, I make a tall mug of caffeine-free green tea, soak in the bath with the jets on for fifteen minutes, pray and meditate, turn the jets off, add Epsom salt, and soak for another twenty minutes while listening to spiritual, self-improvement speakers.
How to tell if you have a baker’s cyst
In conclusion, recovering from Baker’s cysts takes time, intention, and the right support. With consistency, body awareness, and professional guidance, it’s possible to manage symptoms and regain confidence in movement. I’ll be walking my dog in no time!