The Fitness Pilates Blog

Baker’s Cyst-Fitness Pilates News

We’re right in the middle of the summer holidays, so you may be enjoying some well-earned time off or finding that your class numbers are a little smaller than usual.

However, the interest in Pilates continues to soar. We’re seeing even more Pilates studios opening across the country, with many leisure operators now adding dedicated Reformer studios to their facilities.

In this week’s newsletter, I’m discussing Baker’s cysts—what they are, what causes them, which Fitness Pilates exercises may help and which movements may need to be avoided or modified.

If you’re free on Wednesday 19th August, I’m also organising a Fitness and Wellness Teachers Networking Meet-Up and Lunch at Somerville’s Restaurant, Wychnor Park Country Club, near Lichfield.

We’ll be meeting from 11:30am until 2:00pm. The event is free to attend; you simply pay for your own food and drinks. It would be wonderful to see you there!

Baker’s Cyst: Causes, Prevalence and Fitness Pilates Modifications

A Baker’s cyst is a fluid-filled swelling behind the knee. It develops when irritation inside the knee causes excess synovial fluid, which then pushes into a small sac at the back of the joint.

What causes it?

In adults, a Baker’s cyst is usually associated with an underlying knee problem, including:

Knee osteoarthritis
Rheumatoid arthritis
A meniscus tear
Ligament damage
Gout
Previous injury or inflammation within the joint

It is most common between the ages of 35 and 70. NHS information

How common is it?

Figures vary depending on the population and how cysts are detected:

Approximately 5–12% of middle-aged and older adults may have a Baker’s cyst.
Among people with knee osteoarthritis, estimates rise to around 20–40%

Fitness Pilates exercises to consider

Gentle mobility and strengthening may support the knee and its underlying condition. The participant should first have an unexplained lump assessed.

Exercise	Teaching guidance
Ankle pumps	Encourage circulation without moving the knee excessively.
Leg slides	Slowly bend and straighten within a comfortable range. Do not force the heel towards the bottom.
Quadriceps setting	Place a towel under the knee and gently press down while tightening the thigh.
Straight-leg raise	Keep the knee straight and lift only if this is comfortable.
Seated knee extension	Straighten the leg slowly without heavy resistance or locking forcefully.
Knee drop	Maintain a comfortable knee angle and control the movement from the hip.
Small bridge	Keep the feet slightly further away if deeper knee flexion causes pressure.
Side-lying leg lift	Strengthens the hip without placing much load through the knee.
Clamshell	Use a comfortable knee position and avoid pulling the heel tightly towards the bottom.
Supported calf raise	Hold a chair or wall and move slowly.
High-chair sit-to-stand	Begin from a higher seat and reduce the depth.
Supported mini squat	Use a shallow, pain-free range with the knees aligned over the feet.