BAKERS CYST Exercises You Probably Aren’t Doing (But Absolutely Should) | Cause Explained!

When dealing with a Bakers Cyst, it's easy to get caught up in focusing on just the back of your knee. However, its important to understand why the Bakers Cyt has occurred if you really want to try and get things under control for good. In this video, I discuss the underlying cause of a Bakers Cyst and offer up some exercises to address these relatively hidden deficiencies!
- Grant
Time Stamps:
0:00 Intro
2:30 Wall calf stretch
4:17 Foam roller calf mobility exercise
6:30 What is the cause of a Bakers Cyst?
8:05 Banded ankle stretch
10:00 The couch stretch
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Your Wellness Nerd offers a new perspective on pain, injury, and improving your quality of life based on the work of one really passionate Physical Therapist. Grant is a HUGE nerd about optimizing human function and performance and hopes to provide the "a ha!" moment you didn't realize you were looking for.
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#BakersCyst #kneepain

[@YourWellnessNerd]

A Bakers Cyst needs a little perspective in order to give it the best chance of going away. If you aren't looking at what's going on with the rest of your leg, you might be missing a big piece of the puzzle! Hope this helps!

[@mlisasweeney4308]

I have sciatica and neuropathy

[@mlisasweeney4308]

Hamstring aches

[@kyrareneeLOA]

Had you had a backer cyst? I can't remember if you said it.?

[@sarahsagemaureen]

So I wasn’t having pain just tingling behind my knee…not sure if it’s a bakers cyst but everything I read online says that’s what it is! After doing your stretches ONE TIME that tingling is gone!!! What a relief. Thanks.

[@YourWellnessNerd]

Awesome Sarah! Glad to hear it helped!

[@mrik7868]

So cool that you actually showed ways to deal with these issues, instead of just mentioning them as potential problems contributing to a bakers cyst. Thank you!

[@YourWellnessNerd]

You’re welcome!

[@fuzzycarpet6784]

This is the first videos that I've seen that explains the relationship of the hip flexor and ankle changing knee movement in the saggital plane.. And what you explained so well is exactly what is happening to me!! I've had baker's cyst for years. Truly eye opening and I can now see a path to recovery.

[@YourWellnessNerd]

Great to hear FC! Hope the video helps!

[@helenreid7022]

I tried the exercise of putting my foot against the wall and it worked in 2 days! I’ve had this cyst for over a year! Thank you! ❤️❤️❤️❤️

[@YourWellnessNerd]

Glad to hear it hopefully had an impact Hellen!

[@shimblypibbins]

Did the baker's cyst go away after doing the exercises?

[@lpwilliamscpa]

WoW! I have had issues with the swelling at the back of my knee for years. I felt immediate relief after the first exercise with the ankle against the wall. I will start doing these every day. So excited to know that relief can come from simple exercises instead of pain medication.

[@YourWellnessNerd]

Hope things continue to improve Lisa!

[@whatever-ql5ns]

It doesn’t have to just be the meniscus, it can be arthritis in the knee.

[@Elstuderino]

Found a little quiet spot at work and just did the first stretch twice. The cyst has shrunken significantly. Unbelievable! I thought I was going to have to stop running. Thank you

[@YourWellnessNerd]

Great to hear it mate helped!

[@triciahorton8398]

Wow! Such good and clear information. I will definitely be adding these exercises into my workouts. Thank you!

[@YourWellnessNerd]

Hope they help Tricia!

[@elisangelacastello4702]

I am a nurse and usually end up with swollen back of left knee after hours of work. Today sleeping 💤 was hard due to the pain. But got instant relief 😮‍💨 with these exercises. Thanks 🙏 for this video.

[@YourWellnessNerd]

Hope you see some long term progress!

[@kathylumsden]

The best video I've seen on this by far! Thank you so much! I'm starting on these exercises right now, and I'll report back to let you know my progress.😊

[@YourWellnessNerd]

Appreciate the kind words Dixie! Hope the exercises help!!

[@kyrareneeLOA]

Good video. Thank you.

[@hayesdabney]

I'm excited! Will try these exercises right away. Thanks for explaining so clearly, in true Australien style!

[@YourWellnessNerd]

Hope it helps Hayes!

[@CynthiaCaresse]

I suffer from tight calves due to working hospitality for long hours. Over the years i developed a bakers cyst in the knee. I switched to barefoot shoes to work on my foundation and correct my bunions which contribute to an inward knee! But now im learning more about my hips and let me tell you.. they are TIGHT! Im working on releasing my hips and will build up the muscles there overtime :) this video definitely helped me thank you!

[@alexb5787]

Add original strength hip strength video and it should help you.

[@YourWellnessNerd]

Glad to hear it may have helped Cynthia!

[@jamesshriver4822]

SUBSCRIBED, thanks a bunch mate, been to 3 Drs, meds/misdiagnosis/zero information….. seems like I knew more about it than them. This was by far the best, clear, and precise video I have found in almost 6 months! Will be sure to share your channel with all people that may need.

[@YourWellnessNerd]

Thanks again James! Sorry to hear you found the channel under those circumstances, but I hope things begin to head back in the right direction for you again ASAP!

[@platimer1]

Really thorough and easy. Thank you. Great awareness comments of positioning.

[@YourWellnessNerd]

Appreciate it! Hope it helps!

[@marydorling2663]

Excellent. Great help, thank you.

[@YourWellnessNerd]

Best of luck with your recovery Mary!

[@mlqhee]

You explained it very very well. I have read numerous articles and videos but your approach and understanding to this topic are really the best I have encountered. Thank you so much for this video.

[@YourWellnessNerd]

Appreciate the kind words. I'm glad it resonated!

[@oneofthem1070]

So happy I found you. Currently have a torn miniscus and bakers cyst. Getting physical therapy but yours is a little more intensive. I have grade 4 arthritis and doctor suggests surgery. I prefer physical therapy. Any other tips you have are much appreciated. I’ve subscribed to your channel. Best wishes!

[@annlatham]

Wow ! Very informative! Thanks

[@YourWellnessNerd]

Glad it was helpful!

[@informpilates]

"think of it as the part of your leg that inst enjoying how the rest of your leg is functioning" brilliant description. And thank you for the video. Currently working on my own BC and hoping for improvement.

[@YourWellnessNerd]

Appreciate it Brenda! I hope the perspective help you improve that Bakers Cyst!

[@joankazanowski461]

I didn’t realize until doing the front of the hip exercise, how tight it was! The baker’s cyst is getting smaller. Thanks for making this video.

[@YourWellnessNerd]

Best of luck with your recovery Joan!

[@heidihiyalaschleicherindig3006]

@@YourWellnessNerd thank u!

[@elizabethminnis5864]

this was amazing! thanks for this gift. it worked day one.

[@YourWellnessNerd]

Amazing Elizabeth! Glad it may have helped!

[@ABab-jf2jb]

Well explained. Thank you.

[@YourWellnessNerd]

Glad it resonated!

[@nandylan1381]

Amazing video, just using the calf stretches had broken the cycle of pain and poor mobility to relief and improved movement. Grant knows what he’s talking about, just do it!

[@YourWellnessNerd]

Appreciate it! Hope things keep getting better for you!

[@m.dutche5563]

Thanks great video, very good and detail info. I do yoga every morning so I realized that my knee didn't hurt during the day but when I first wake up, I feel it. I understand it so much better now what I need to do. I walk about 2.5 mile's at work everyday and I usually walk about 10 miles on Sundays. Thx again, this was very helpful

[@YourWellnessNerd]

Great to hear! Hope the recovery goes smoothly!

[@ruthterada3047]

I woke this morning with stiffness in my left knee and a lump in the back of the left knee. I've never had this before. Not a lot of pain but slightly tender over the lump and some pressure in the back of the left knee to fully extend. I know I have osteoarthritis in my knees, but I walk 3 miles a day without knee pain. I sit too much. There was nothing unusual this week in my activity, but the symptoms today in my left knee looked and felt like what they call a Bakers Cyst. I Googled "KZbin Bakers Cyst" and I found your video. I did the whole series of calf and hip stretches. Wow. I'm super-tight in my calves and hips. So your explanation of tightness in the front of the hip and back of the lower leg leading to knee problems really made sense to me. I did ice this morning while watching your video the first time. Then I did the whole series 2x and my left knee felt dramatically better. Maybe it was the icing. But I think the stretches really targeted what was tight in my legs and hips. The foam roller was really effective in getting to that tight and tender spot. The hip flexor stretch (couch stretch) was a real challenge. I could barely get into the stretch position so this tells me I need to do in more. This afternoon I went to the store and walked around a little, and my left knee felt normal -- no tightness, no lump, no tenderness. I'll stretch again this evening, and we'll see how things are in the morning. Thanks so much for your knowledge and thorough explanation. I'm now a subscriber.

[@YourWellnessNerd]

Great to hear you've hopefully found some benefit!

[@The42n8s1]

Good stuff. Thanks!

[@YourWellnessNerd]

Glad to hear it may have been helpful!

[@davefajer2127]

The natural approach to Bakers Cyst existence, dynamics and remediation is well-presented, informative and allows patients self-remediation within a holistic framework! Thanks so much for taking the time to do this video!

[@YourWellnessNerd]

Appreciate it Dave! Hope it's useful!

[@davefajer2127]

Your Wellness Nerd (I love that channel name!}. But, the purpose of THIS Post is NOT to provide more kudos to the channel owners but to describe my experience after watching this video and following the recommended remediation options! In 2012 timeframe, I hyperextended my right knee and subsequently had a repair operation for a torn meniscus and an additional subsequent damage to my right tibia while trying for several years to push thru the pain and focusing on healing regimens! As a result of the operation (Having opted NOT to have a total knee replacement) that some future conditions may occur including bakers cysts! Fast forwarding to the present, here is a Bakers Cyst on my right knee area presenting itself at about 4 inches in diameter (standard location-I leave it to the experts to anatomically describe the location) manifesting tightness but no pain BUT interfering with an active lifestyle with a fear of it leaking! After several weeks of research online, I found a plethora of medical theories and remediation recommendations! I always try to focus on self-help and holistic healing if possible! So, when I found THIS video and followed the recommendations, my Bakers Cyst DISAPPEARED within 36 hours and I was able to begin playing racquetball again! Bravo Zulu to “Your Wellness Nerd” and for spending the time to document and promote your regimen! Yes! I know that it will come back and other symptoms may indicate a medical intervention later! But, I have the confidence to deal with it effectively and safely! You Should Listen to the Channel! Happy Holidays 2021!

[@halinazablotna8699]

Amazing video Thanks 👍

[@YourWellnessNerd]

Glad it resonated Halina!

[@uber2tuber]

Great video... Thank you! Liked & subbed. Really appreciate your clear explanation of how the calf muscle & meniscus are involved in the cyst/pain. When i can understand how all the parts fit together, then i can visualize healing while doing the exercises... I wondered why massaging the outer calf muscle below my knee seemed to help. 💕

[@YourWellnessNerd]

Hope it helps Carol!

[@jadegonzalez7322]

Feeling grateful for your video, thank you* I need this to work! Been to PTs and have been told BC will not go away I'm too young for this much limitation . Did my first set and during excersize one I felt a strip of something in the back of my knee loosen right when you said it . Wow! Subscriber!

[@YourWellnessNerd]

Great to hear Jade! Hope the video helps you make some long term progress!

[@daverobinson1574]

Awesome video!

[@YourWellnessNerd]

Hope it has an impact Dave!

[@cestquoiledelbor]

This is going to be a great addition to the FAI fix. I can sometimes feel liquid in my knee, it seems to be related to an inflammation happening when I over trained, and I can observe limitation in my annkles and hips whch leads to rotation in my knee. Thanks very well explained !

[@YourWellnessNerd]

Hope it helps BG!

[@karlakerr87]

Just what I've been looking for! I've gotten zero education from my Ortho physician and been dealing with this for years. It just keeps coming back and quite uncomfortable! Definitely will be starting these stretches. You have earned a new subscriber! Thank you!

[@YourWellnessNerd]

Hope it helps in some way Karla!

[@tonyday8687]

Thank for sharing

[@YourWellnessNerd]

Hope it helps in some way Tony!

[@PepitoLeQ]

Mine is from a bad car accident, rear ended, where my legs almost turned upward at the knee and damaged my knees. Two large egg sized sensitive swelling areas behind the knees ever since the wreck 20 yrs ago. Docs said they are baker cysts. Had pain today and found this vid. It would be a miracle🙏 if this can help them go down. They are painful and ugly. Thx for the tips. I subbed.👍

[@karenmcguinness2177]

I tried these exercises for my baker’s cyst and I have to say my pain relief was immediate. I’m doing them every day now and my knee over all feels 100%better thank you .

[@YourWellnessNerd]

Glad to hear it Karen! Hope it continues to improve!

[@marydorling2663]

Mine also! And I’ve only just done one of the exercises (foot against the wall) and only a few times. I think I can at last see an end to this annoying problem.

[@vanishachandiramani4379]

Quick n swift relief. Thanks

[@Sabahat1123]

Did your bakers cyst go away??

[@DoseofFitness]

good job!

[@Billygreenshoes]

My baker’s cyst ruptured 3 days ago - it was mighty painful - i tried what you suggested and get that i need to work on hip and ankles and loosen them. Without much grace I did manage to do your exercises and feel it helped - will start physio next week as I also have a tear on meniscus

[@365tage9]

Excellent video. I wonder why I did not find this video earlier.

[@YourWellnessNerd]

Glad you enjoyed it!

[@ginapapio751]

Thank you for sharing this vital information of exercise having a Baker Cyst. Found out that have one on my left back knee, Definet will try doing these exercises to feel better,

[@YourWellnessNerd]

Hope the video proves to be helpful for you!

[@nancygraney2435]

Will be using these stretches.

[@YourWellnessNerd]

Hope they help!

[@glendahouston202]

These exercises are working after only two tries! Thank you!

[@YourWellnessNerd]

Amazing Glenda! Glad they're helping!

[@vickisanders6279]

Working! Thx!

[@YourWellnessNerd]

Hope it makes a genuine difference!

[@eddy8828]

Amazing video. This video exercises plus Liebscher video exercises have enlightened me and encouraged me to take matters in my hand and I already see improvement. Thank you very much. Super guy, super video.

[@YourWellnessNerd]

Appreciate the kind words Eddy, and hope it really helps! Anything in particular making a difference for you?

[@eddy8828]

@@YourWellnessNerd Hi.Like I said the exercises. In particular the Heel close to wall exercise for thecalf and another exercise from Liebscer & Bracht, wher lying flat on the belly and grap the foot with a towel and pull it back to strengthen the thigh muscle. One more thiing I apply castor oil couple times a day. That seems to relax the muscles and took it out of a desperate situation by the first application. Thanks for asking. I find you extremely knowledgeable and sincere. I will write and report of more progress hopefully there will be progress. Cheers.

[@mohammedsafwan8496]

@@eddy8828 u have baker cyst? How r u now?

[@christinewinterton7111]

Exercise with the roller was not pleasant but definitely made a difference. Stretch against the wall was massive stretch will certainly have to build up to full stretch. Thanks this is the only time I have heard what can cause bakers cyst, wondered if sitting in car a lot while travelling, could have caused this so very grateful for your expertise.

[@YourWellnessNerd]

No worries at all Christine. I'm glad to hear that although the exercises didn't feel perfect, they still potentially felt promising for you. Hope things progress well!

[@SimplyByHeart]

Thank you so much for this! I’m trying to get back into working out and the tightness behind me knee has slowed down my pace. Doing these stretches on leg day has really helped.

[@curtishopkins7644]

💯same here. 🙏🏾

[@YourWellnessNerd]

❤️❤️

[@YourWellnessNerd]

Glad to hear it may have been helpful SBH! Hope it’s improved since your post!

[@alfredobenavides8175]

I'll try anything and this exercise sure helped relieve my pain.

[@YourWellnessNerd]

Great to hear, hopefully it helps settle things down!

[@firstbloodwarrior3868]

Thnx!

[@YourWellnessNerd]

You're welcome!

[@artempleman]

The first two exercises were bang on and I was immediately able to walk normally for the first time since I had a BAD flare up two weeks ago. However, I think I got cocky. I’m not sure which of the band stretch or the quad stretch did me in, but the cyst immediately flared up and got bigger. Just a reminder that I need to take it slow for rehab and try not to work at 100% intensity all the time. I’ll do the calf stretches again in the morning before my walk to see how it feels, and then modify the quad and ankle exercises.

[@marym11]

Thank you so much I am doing your exercise it's so much pain full but I have only been doing it for a few days wish me luck from uk

[@YourWellnessNerd]

Good luck Mary!

[@anitamangakahia2142]

Thanks, this has just started for me, so I'll really try these stretches - my knee does tend to always rotate inwards

[@YourWellnessNerd]

Good luck Anita! Hope it helps!

[@kristin1533]

10:37 was tough for me! However, it seemed to do wonders for hip flexor pain.

[@denbrown6097]

Hi! Just found you!! I have a possibly a bakers cyst according to my Dr.i have been having problems with my hip for a long while have had xrays but told wear & tear!!! But how you have explained my symptoms are all that you covered ! I will start these tmw!! I feel I will be on my recovery with your help! I will get back to you after 7 days!! Thankyou! Many Blessings❤

[@YourWellnessNerd]

Appreciate the kind words Den! Hope the video is helpful and please let me know how you go!

[@mohammedsafwan8496]

How r u now?

[@denbrown6097]

Hi again! Tis Den again I have been using your remedy but still having probs! Have had acupuncture in my back for my back pain and have been also using excersises my chiropractor gave me! But also have hip pain!!!!!boo hoo!! Do you think it's all related??I had been working in local hospital for 29 years up to 2 years ago !! Advice please ! Keep up yout great work on here!!

[@favourloveth8730]

Thanks sir I just feel relieved from my knee pain

[@YourWellnessNerd]

Hope the video helps!

[@lisarutledge2404]

Hi there. I just started doing your excersises/ stretches. I have a bakers cyst but it’s not painful really. The bigger problem is that both my knees become tight sore and puffed up with fluid after a strenuous hill climbing cycling session, or doing lots of squats while working out. So all quad heavy stuff really. I’ve been cycling and working out for many years (I am now 63) and this issue with my knees is really slowing me down. I’ve been in physio many times before in my life but thought this time around with this latest problem I’d try to address it myself first. Your excersises make a lot of sense to me especially as I constantly have an issue with pelvic rotation as well. You seem to have addressed the things that could be ultimately causing my knees not to behave correctly. I have come off any quad heavy excersising including cycling (for a while) while I build up my glutes and rest my quads a bit. How many times a day should I be doing the stretches /excersises? Thanks so much for your excellent advice. Lisa

[@YourWellnessNerd]

Great to hear Lisa! They can be done once a day, but more if it feels like it helps further!

[@demarawilliams7419]

I have a baker's cyst and had surgery for a torn meniscus last year, had a cortisone injection 7 weeks ago and the relief lasted 3 weeks, from what my knee feels like I believe there's another tear in the meniscus...not sure what to do as I haven't exercised in a year..but I'll try this.

[@justinl.175]

Thanks! I'll give it a go

[@YourWellnessNerd]

Let me know how you find it!

[@justinl.175]

@@YourWellnessNerd I think I need to remember to warm up first. 😂 No need to over do it, steady as you go, right!? The use of flexing and relaxing with in the stretch is a great concept, palm to the face type idea (why didn't I think of that) I need to rewatch your video a few more times to really commit the process. Thanks again!

[@sergioporchini1741]

Thanks you to your video!

[@YourWellnessNerd]

You're welcome Sergio! Hope it helps you!

[@sergioporchini1741]

@@YourWellnessNerd How are you think, can I run?)

[@Swingcheckgolf]

Thanks great info - treat the cause not the symptoms, I can run with absolutely no pain or symptoms but sitting or standing still symptoms come on irritation tightness soreness behind knee top of thigh when knee put into full flexion. My quad is super tight and my hip f.e or on that side will try these 4 exercises. It’s been diagnosed as possibly a torn Popliteus as it came on when running down hill in hill repeats

[@YourWellnessNerd]

I genuinely hope these exercises help you mate!

[@tomsafarz3886]

can't wait to try this out will let you know what happens

[@YourWellnessNerd]

Brilliant! Hope it helps!

[@TheArtist8077]

I have a Meniscus tear and a Bakers Cyst so doing these exercises is a joy.

[@YourWellnessNerd]

Hope it helps!

[@denisebradley8151]

I have a sciatic nerve pinch and developed a bakers cyst with a VERY tight and swollen calf muscle. I’m miserable as I’m a very active person. I’m anxious to see if this helps me. If you have any exercises for a sciatic issue please, please, please do a video. I’ve completed the exercises you showed already and will do it for several days. Wish me luck!

[@Diana-ch3sh]

Thank you!! I fell hard on my right patella at work onto a cement/tile floor and was instinctively doing your exercises to reduce the pain/swelling in my calf/pop fossa resulting from a traumatic bakers' cyst formation. The MRI shows a grade 2 signal around the medial posterior horn of the meniscus (possib tear) but I believe these exercises will take pressure off the cyst, let the fluid reabsorb properly AND allow me to keep my knee/meniscus happy, as they were before the fall. 🙏 I pray I can get back on my bike soon 🙏 🙏 It is so hard to not ride 🥺 The exercises relieve the pain for sure. Thank you for confirming I was on the right track and i cannot wait to see the rest of your video content 👍 🙏

[@YourWellnessNerd]

Amazing Diana! I appreciate the support and hope you have a swift recovery!

[@Bridget2460]

The same thing happened to me in 1995. However my left knee develops a baker cyst the last 2 years.

[@stargoodhand2330]

Hi there...just found your channel. I definitely have something going on with my knee. Don't have a classic bulge behind my knee but have swelling from my knee down to my ankle. Started after I was training on our Peleton and I'm guessing with my feet clipped into the pedals my knee didn;t have the proper rotation and caused soreness that has lead to the swelling and soreness in my knee. Not on the bike anymore but even walking now can be painful. We play pickleball and play 4-5 times a week. Hoping these stretches help! So frustarting!!!

[@belizeguy]

My Hubby is having the Baker's Cyst, and he has some swelling but is able to walk a 5 KM Walk with ease. We have stopped because he does not want it to rupture and cause more issues. We will give these a go. Thanks.

[@YourWellnessNerd]

Hope it helps! Let me know how you guys go!

[@sheilayerxa9405]

Love your video, thank you .. any other exercises for the bakers cyst

[@YourWellnessNerd]

There will certainly be others that should be done, but a lot of them will be dependent on each person's specific needs. Some might need some gluteal strength, others more quads strength or calf strength!

[@sheilayerxa9405]

@@YourWellnessNerd going to knee dr today. Swelling but no pain in my knees. Haven’t worked out in 3 yrs bc of covid and just got back to the gym. Went to many classes. I will leave a message after dr visit. Thank you for all your videos. Wish I could remember all your video exercise tips. Do you have any books showing all your exercise tips? Thank you

[@YourWellnessNerd]

No books yet :) but you can always save any videos you find helpful (and even timestamp them) if you really need to find an exact idea!

[@furryplantsandcoins9070]

Well these exercises help with the knee pain. I was never really diagnosed with having a baker's cyst but the back of my knee I have a huge lump so I'm going to assume that's what it is. I have extreme pain in my knee on the right side on the top. They want to do cortisone shots and most likely send me back to physical therapy. They've only done x-rays. And this was an injured knee when I was a kid. I have a ton of pain through the side of my leg and my thigh as well. And when I massage my back of my thigh that also was painful. Trying to get as much of the knots out as I could. I've been using a lot of the icy Hot roll-on but that's not really doing a whole lot.

[@rsulka]

Wow. After 5.5 months of pain I feel relief after trying these with you just one time. The PT exercises didn't ever work so quickly and only gave me mild relief.

[@YourWellnessNerd]

Amazing to hear! Hope the rest of you recovery is smooth!

[@doeidaho2101]

Awful pain especially at night that interrupts my sleep where it feels like my knee dislocates has kept me crazy for a long time. I did your exercise against the wall & could not believe it worked first time I did it. I have several friends with same problem that were just as active as me who had the surgery, they are using walkers. I have refused surgery when a Pt told me that 95% of knee & hip problems could be solved by the right exercise.

[@YourWellnessNerd]

Im happy to hear the stretch helped! Hopefully you can get on top of your symptoms and get back to doing what you enjoy!

[@sadiea4381]

I’ve had spasms going down from my lower back (or so I thought), to my leg and down into my foot for several years. When trying to explain what it’s like, the only thing I can come up with is that it feels like contractions. It will go down my leg, my leg tenses up and then relaxes. I knew it had something to do with my sciatica but after many tests, I never found out what. The only thing that ever helped through years was opioids but I refused to be on them for any length of time and instead found kratom. Well what I didn’t realize until watching this video was that the spasms are most likely due to the bakers cyst I have behind my knee. I’ve had it before and it burst, then had it drained, but it is obvious now that it has been there off and on for years. I watched what you did, did the first two stretches myself and felt an immediate release. So guess what? I’ll be doing these everyday and hopefully will find relief from the sciatica pressure as well. Thank you!

[@YourWellnessNerd]

Amazing to hear Sadie! Hope you get some long term progress!

[@emilymarrs4607]

This is super helpful! I've got tightness in all the spots. I'll start doing this daily - see if things improve. On run days - should I do this before or after the run?

[@YourWellnessNerd]

Great to hear Emily! They can be done either, but doing it pre exercise generally allows for better mechanics will exercising!

[@lakhwinderchahal3754]

Thanks for the video. If i that do hip exercise, my cyst will burst. Should i wait for hip part until its bit better?

[@andreadudek7121]

I tried the stretches and felt relief almost immediately! How long and how often should one do these exercises?

[@YourWellnessNerd]

Great to hear Andrea! The more the merrier with mobility exercises! At the very least I advise people to generally do them for long enough to see change. More is better as long as someone's tolerating things well!

[@liannedevries8176]

I had a baker's cyst for the better part of a year. It finally healed up after it ruptured. This happened after doing fascial maneuvers and taking supplements that help to hydrate the tissues and target inflammation. I will still do these stretches as I want avoid getting it again. I had one on the other knee 12 years ago from a knee injury. Thank you for this video😊

[@YourWellnessNerd]

Hope the video helps Lianne!

[@coradelmundo8829]

hi,this from philippines,im having a baker's cyst,what supplement you are taking?ty

[@KWengSport]

I think i got a bakers cyst when i start doing kneesovertoes program, my knees and legs felt great but ialso noticed tightness and bump on the back of my knee after doing the exercises for about a month. Maybe it was from all the calf exeecises and stretches i wasnt used to

[@ollirumari4573]

I have a menicus tear on my left knee and a cyst. Going to try this ..hope it helps me.

[@YourWellnessNerd]

Hope it’s helpful too Mari!

[@tomanykatsify]

I have a baker cyst can hardly walk. I need a knee replacement. I definitely will try this

[@YourWellnessNerd]

Hope the video has helped Theresa!

[@BikingLJ]

Thank you bro! ❤ do you also have any exercise for right side pain in the knee because of the bakers cyst?

[@YourWellnessNerd]

No worries mate! Nothing specific, but i have a ever growing playlist of knee-related videos. Hopefully there are a few ideas within it that resonate!

[@bookiebrown7012e]

Tht hurts the hell out my bakers cyst bad now tht it's cold this thing kills me fluid in my leg n ankle

[@suzettedewer9985]

Thanks for the info on excel use. I will try them

[@dejc777]

I am wondering for exercises, when you get Baker Cyst, if there is anything what would help to do, when you cant bend your leg and also you havent went to orthopedist, cause you just get the diagnosis after MRI? thank you for answers

[@alexb5787]

The strap above the ankle made an instant difference. I’ve been doing the knees over toes zero programme but I just feel I’m getting tighter. These exercises I’m sure will complement the programme.

[@YourWellnessNerd]

Hope it does add to things Alex! Let me know how you go!

[@alexb5787]

@@YourWellnessNerd im going to do these daily and see how I get on. 100% i will let you know. Very nice content. Keep it up

[@suzettedewer9985]

I was recently diagnosed with bakeries cyst on the back of my knee on my left leg. I pray that these exercises will work for me as I begin to do them from now on. Thanks…

[@YourWellnessNerd]

Hope the exercises do help Suzette!

[@estelleadamski308]

I injured my knee. X-ray shows no fracture or significant arthritis. MRI shows complex radial medial meniscus tear, a moderate Baker's cyst. bone bruise, tissue edema, & loose bodies. Extreme pain & have locking of knee. My ortho says he no longer feels the cyst, but, sometimes I feel like water dripping down the inside of my leg. So I guess it can come & go. Also it is dissected. This has been an awful injury. I am in PT and have had a cortisone shot, but, no relief from pain. B/C of the loose bodies & locking up I am headed, most likely, to arthroscopy. I will try these exercises.

[@YourWellnessNerd]

I sincerely hope they help! Best of luck with your recovery!

[@elyplmber]

Great video and tips. How often should we does these exercises?

[@YourWellnessNerd]

At least once a day is a good place to start!

[@elyplmber]

@@YourWellnessNerd thank you!

[@Baekhyunee1485]

just discovered lump on both behind the knee, dont know if these are bakers cyst. havent gone for checkup yet. Dont know if it was because my feet and legs are tired from walking & standing almost everyday since July started due to some appointments. Before that I was sitting with crossed legs while playing on my laptop. Hope this will go away 🥺

[@shimblypibbins]

How common is it to get rid of baker's cyst entirely? Thanks for this video btw, the explanation regarding how ankle and hip lack of mobility can lead to unwanted rotation in the knee was new and enlightening info for me.

[@YourWellnessNerd]

Glad to hear it may have resonated mate! It should always be the aim. It’s important to create that environment where things have a chance to normalise and on balance most should expect things to improve substantially.

[@purplgrits7916]

Wow, I just tried this yesterday and my leg feels 100% better. Why didn’t I see this in any other videos?

[@YourWellnessNerd]

Great to hear its had an impact! I can't speak for others but I'm passionate about to trying to delve a little deeper into the cause of these issues. The things that work aren't often the fancy things but getting the basics right. Hope you can reclaim that normalcy soon!

[@debrahelmlinger6256]

Have 2 bad knees so I can't do the knee against the wall but thanks for the others, trying them now

[@YourWellnessNerd]

Hope they help Debra!

[@iris5227]

I have a ganglion cyst and a bakers cyst in my left knee. It's been causing me grief for about 6 years. Never had it drained or injected im wondering if implementing knees over toes guys philosophy would help me improve my knee function. I don't really want to see a surgeon

[@jaynesmith3240]

Great video. When I try to put my knee on a chair or wall to get the stretch, my leg cramps. I will keep doing the other exercises. However, do you have any advice regarding the cramping? I do take magnesium and I am very active. Thanks

[@YourWellnessNerd]

Hey Jayne! Typically, leg cramps are a symptom of lower back dysfunction. Clinically I’d free up the lower half of someone’s back and would expect the cramps to ease when doing the stretch again.

[@lourdesrubang448]

I loved when u said, don't think that it is baker's cyst, but only a part of your leg that is not enjoying as the rest of your leg

[@YourWellnessNerd]

Hope it's helpful!!

[@isabelfinch2640]

Never experienced knee problems until I had calf pain and suspected DVT where I found out it was a ruptured bakers cyst. Its come back within a matter of months. I can barely straighten my leg to do the calf stretch.. what should I do in the meantime?

[@Mickey-jn8hz]

I am 80, i have total knee and hip replacement on the right side. I had to have liquid aspirated on the left knee about 1 month ago and now I am having pain in the back of said knee, Baker cyst and swelling of the knee. I have been doing compresses, hot and cold, I do not want another aspiration or another shot of cortisone, please help. Also probably due to the limp, my back and right hip hurt like hell too.

[@jamesbirtwistle6390]

I'm waiting for surgery on mine and I've lost a lot of mobility in my left leg but now my right knee has started. The level of pain I've started to get just basic movements have become intense. I've never been so keen to have surgery so I can be mobile again. Its just amazed me at how painful something like this can be.

[@Sean-fu9wr]

No surgery for me but but the pain as a contractor ruins my day. I don’t jog or go for walks . Today I’m going to start these and re join my gym. Twice a day for these stretches. God bless

[@chrisjanson7237]

Very helpful.... ultrsound seems to show a ruptured BC. Swollen leg & knee. These exercises and info are more helpful than my doc who siad, "take some ibu and sit in the corner"

[@YourWellnessNerd]

Hope the exercises make an impact Chris. It's always good to think of that BC as a symptom of a bigger mechanical issue!

[@chrisjanson7237]

@@YourWellnessNerd have an appt with an Ortho next week. Hope that will help.

[@Mysterios0]

I injured my right ankle over a decade ago. It doesn’t hurt now, but injured ligaments and it didn’t heal the best. My right foot pronates more, especially when I’m tired (like deep into a long run). My left knee hurts, and has for months now. I don’t feel anything there with my hands, so no prominent cyst for sure, but googling symptoms brought up bakers. I wonder if the altered mechanics of my right ankle has caused a chain reaction, as my hips sometimes hurt also. The left knee is the newest and most perplexing one. I didn’t actually injure it.

[@YourWellnessNerd]

If it helps mate, I find the knee to essentially be a joint of consequence. Any restrictions at the hips, thighs, ankles etc can change the way the entire leg moves ultimately loading the knee differently. You might be on to something!

[@MrMojo271]

I had surgery for my torn meniscus, and still my Baker’s cyst hasn’t gone away. It’s better, but not great