Physiobot. Joint pain questions, meet answers.


by Matthew Henderson, MPT

Masters of Physical Therapy


Unless a Baker's cyst is causing symptoms (other than swelling) they are often left to resolve with time and conservative care.


First you need to understand our main objective: Reducing strain on the joint. This will allow inflammation to settle down and healing to begin.


With that in mind, minimize activities that exacerbate your pain (running, squats etc.) Don't worry, this isn't forever, just long enough to give the joint a rest. Even just a few days can go a long way to promote recovery.

If you notice swelling, go with ice instead of hot packs. This will help soothe the inflammation and stiffness. You can learn more about correct icing techniques on our Icing Instructional Guide.


Simple compression sleeves or ACE bandages can help decrease the swelling behind the knee.


Also begin a targeted ACL exercise program. Make sure you address strength, range-of-motion and flexibility. Luckily you don't have to figure out which exercises to perform, our PT's have done it for you! Just select the exercise option below.

Try to do your exercises a few times a day. You can cycle down as the pain diminishes.

If it is a mild case of bursitis then you should see significant improvement within just a few days. 

Once the pain diminishes, slowly ease back into your normal daily and athletic activities. Let your body be your guide. If you notice an activity worsens the pain or swelling - back off!



The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief when utilizing a knee brace. There are a variety of knee brace types and it is important to pick the option that best fits your needs. For additional guidance, please view our Best Knee Braces of 2022 Guide.


Connecting with a joint care professional is the logical next step. Many individuals find this a bit daunting and delay care. But it is important to keep in mind that, generally speaking, the earlier treatment is initiated the more likely you are to experience a full recovery.


To help promote accessible care, our 2022 Joint Care Guide: Your Best Options in Telehealth, In-Home and In-Clinic is now available.

-- Check with your doctor or PT prior to initiating a new exercise program --



Range of Motion

Following a cruciate ligament injury the knee tends to swell, restricting the knee range-of-motion. This exercise methodically and safely address this tightness and ROM restriction.


Short Arc Quads

This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.


Compression Sleeve

A compression sleeve designed specifically to address Baker's cyst localized swelling. Facilitating circulation, range-of-motion and healing.

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Hamstring Stretch

The hamstrings run along the back of your thigh and attach around the knee. Stretching these muscles helps alleviate tightness and pain associated with Baker's cysts.


Hamstrings Firing

This exercise is a conservative approach to both improving hamstrings contraction AND your knee's range-of-motion.

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