Everything You Need to Know About a Baker's Cyst
What is a Baker’s Cyst?
A Baker’s cyst is a fluid-filled swelling that forms behind the knee, usually as a result of knee joint inflammation or injury. It’s not harmful in itself, but it can cause tightness, stiffness, or discomfort, especially when bending or straightening the knee.
An analogy…
Imagine your knee joint like a water balloon. If too much pressure builds up inside, like from inflammation, the balloon bulges out the back, forming a soft lump, which is the cyst.
What causes a Baker’s cyst?
The knee joint produces synovial fluid to lubricate and cushion movement. If the knee is irritated by arthritis, a meniscus tear, or inflammation, extra fluid builds up and can push out into a sac of tissue at the back of the knee, forming a cyst. This sac (the bursa) becomes stretched and swollen, usually in the popliteal space (behind the knee joint).
What are the signs and symptoms of a Baker’s cyst?
- Swelling or a lump behind the knee
- Tightness or fullness in the back of the knee
- Stiffness or limited bending of the knee
- Pain with full flexion or extension
- Symptoms may worsen after activity or prolonged standing
What tests are used to diagnose a Baker’s cyst?
Palpation: A soft, fluid-filled lump is felt behind the knee.
Ultrasound: Confirms the presence and size of the cyst.
How long does a Baker’s cyst take to heal?
Small or mild Baker’s cysts may settle in 2–6 weeks with conservative treatment. Larger or persistent cysts may take several months to resolve, especially if caused by underlying joint issues.
How does a Baker’s cyst happen?
- Knee osteoarthritis or rheumatoid arthritis
- Meniscus injuries (especially medial meniscus tears)
- Inflammatory conditions like gout or synovitis
- Knee overuse or high-impact activity
- Poor lower limb biomechanics or muscle imbalances
- History of knee trauma or surgery
What treatment can help a Baker’s cyst?
- Addressing the underlying cause (e.g. treating arthritis, managing a meniscus tear)
- Manual therapy (gentle mobilisation of the knee, massage of tight surrounding tissue)
- Ice and compression
- Stretching and strengthening exercises for the knee and lower limb
- Activity modification
- Aspiration (fluid drainage)
- Corticosteroid injection
What exercises or stretches can I do for a Baker’s cyst?
- Quad and hamstring stretches
- Isometric quad sets
- Bridges and side-lying hip exercises
- Knee extension and flexion
- Glute and core strengthening
- Gentle cycling or pool-based activity
What products can help with a Baker’s cyst?
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A hip flexor strain happens when one of the muscles at the front of your hip, mainly the iliopsoas or rectus femoris, gets overstretched or torn. It’s a common injury in sports that involve kicking, sprinting, or sudden movements, causing pain at the front of the hip or groin.
An analogy…
Think of the hip flexor muscles like strong elastic bands that lift your knee toward your chest. If they are stretched too quickly or too far, they can tear like a snapping rubber band.
What are other names that a hip flexor strain can be called?
Hip Flexor Injury, Iliopsoas Strain, Psoas Strain, Hip Flexor Tear, Strained Iliopsoas Muscle, Torn Iliopsoas Muscle, Pulled Hip Flexor
What causes a hip flexor strain?
The hip flexors are a group of muscles that help you lift your thigh toward your body. A strain happens when the muscle fibres are overloaded, usually from a sudden burst of force or a rapid stretch beyond their limit. This causes small (or large) tears in the muscle or its tendon near the pelvis.
What are the signs and symptoms of a hip flexor strain?
- Sharp pain at the front of the hip or groin area
- Tenderness when pressing the hip flexor muscles
- Pain with lifting the knee, sprinting, kicking, or climbing stairs
- Stiffness or weakness in the hip, especially when bending forward
- Swelling or bruising in the front of the hip
- Pain when stretching the hip backward
What tests are used to diagnose a hip flexor strain?
Palpation: Feeling for tenderness in the front of the hip
Resisted hip flexion test: Pain when lifting the knee against resistance
Stretching tests: Extending the hip backward reproduces symptoms
How long does a hip flexor strain take to heal?
Grade 1 (mild) strains often heal in 1 to 2 weeks. Grade 2 (moderate) strains usually take 3 to 6 weeks. Grade 3 (severe) strains (significant tearing) can take 8 to 12 weeks or more to fully recover.
How does a hip flexor strain happen?
- Sudden sprinting or kicking movements
- Explosive acceleration or direction changes
- Tight hip flexor muscles
- Poor warm-up or muscle preparation
- Weak glutes and core, causing the hip flexors to overwork
- Fatigue or previous hip injuries increasing the risk
What treatment can help a hip flexor strain?
- Relative rest from aggravating activities early on
- Ice application for the first 48–72 hours to control swelling
- Manual therapy (massage, dry needling, and stretching)
- Progressive strengthening and controlled stretching of the hip flexors
- Postural retraining and core strengthening
- Gradual return to running, kicking, and sport-specific drills
What exercises or stretches can I do for a hip flexor strain?
- Isometric hip flexor holds
- Glute and core strengthening exercises
- Gentle hip flexor stretches
- Straight leg raises to rebuild control
What products can help with a hip flexor strain?