Baker’s Cyst Rehab Program

Purpose : To reduce the knee pain and warm up

the knee joint

Apply on the posterior knee joint wrap around

10 – 15 mins (before exercises)

**** If pain aggravated on the posterior

part of the knee, put cold pack over the
posterior knee to reduce the inflammation
and pain
For at least 3 times / day

Hamstring stretch
To relieve the hamstring tightness that
compress over the baker cyst

Hold for 15s, 5 repetitions, 3 sets daily

Single leg Eccentric heel raise

To relieve the medial gastrocnemius muscle
that compress over the baker cyst

Perform for 10 repetitions, 3 sets daily

Knee joint self traction
To increase the knee joint space

Hold for 10s, 5 repetitions, 2 sets daily

Bridging exercise
To strengthen the gluteus maximus

Put the blue theraband over the knee joint, with

leg apart and feel the stretch of the band, lift
the buttock

hold for 10 seconds, 10 repetitions, 3 sets daily

Clamshell exercise
To strengthen the gluteus medius

Put the blue theraband over the knee joint,

sidelying on right side, open the hip and hold
for 10 seconds, 10 repetitions, 3 sets daily

Do for both side

STS exercise
To strengthen the quadriceps muscle

Perform for 10 repetitions, 3 sets daily

Seated knee extension exercise
To strengthen the quadriceps muscle

Tight the blue theraband over one end

Straighten the knee and hold for 10 seconds, 10
repetitions, 3 sets daily

Wall Squat
To strengthen the knee stabilizer

Lower your body and lean on the wall

To allow knee bend around 45 degrees
hold for 10 seconds, 10 repetitions, 2 sets daily