Massage therapy · Kitchener–WaterlooPopliteal Bursitis
Knee
What It Is
A popliteal bursitis is a fluid-filled swelling at the back of the knee. It is more commonly known as a Baker's cyst or a popliteal cyst, and these are the names your doctor is most likely to use (NHS, 2025).
It forms when fluid from the knee joint collects in a small sac at the back of the knee. When the knee joint makes extra fluid, often because of arthritis or a knee injury, the fluid can be pushed into this sac through a small opening that works like a one-way valve, so the sac fills up and the fluid cannot easily flow back into the joint (Frush and Noyes, 2015).
Popliteal Bursitis Anatomy
Not a diagnosis — for more information, contact me or another trusted healthcare provider.
Treatment
Self-Care & Treatment
How to Treat a Popliteal Bursitis
Treatments you may want to discuss with your family doctor or nurse practitioner
Tips
- Rest your knee, and rest your legs frequently throughout the day to avoid additional strain on the knee (NHS, 2025).
- While resting, you can apply a wrapped ice pack to the back of your knee, as described above.
- Raise your leg when sitting, for example by resting it on a pillow (NHS, 2025).
- Avoid excess aerobics, jogging or weightlifting that makes your symptoms worse. Exercise can help, but you don't want to overdo it and cause undue strain to the area.
- It may go away on its own without additional treatment, particularly in children, but this can take months or even years (NHS, 2025).
Treatment
My Approach
A Baker's cyst usually comes from something going on inside the knee, such as arthritis or a cartilage injury, so I look at the whole knee rather than just the lump. My aim is to ease the pain and stiffness, keep your knee strong and moving, and help you stay active while the swelling settles.
I start by assessing how your knee bends and straightens, the strength of your thigh, hip and calf, and how you walk, squat and manage stairs.
Hands-On Treatment
- I keep pressure off the swelling itself and the hollow at the back of the knee, where important blood vessels and nerves run
- Massage for the thigh, hamstrings and calf, which often tighten up around a sore knee
- Gentle lymphatic drainage above the knee to help with swelling
- Gentle, pain-free knee movement, with joint mobilisation within comfort on calmer days
- Warm applications for a stiff knee when it isn't inflamed, and I'll show you how to use ice safely at home
Strength and Movement
- Thigh tightening and gentle bending and straightening to keep the knee moving
- Building to sit-to-stands, step-ups, mini-squats and bridges, kept comfortable during and after
- Hip and calf strengthening so the whole leg shares the load
- Cycling or swimming to keep you fit without pounding the knee
- A home programme between visits, and gym-based strength work later if you lift
Day to Day
What to Expect
Typical Course
What I Focus On
Please read
When to See a Doctor First
When to Get Help
Get urgent medical advice (the same day) if you have (NHS, 2025)
- Pain or swelling in your leg that suddenly gets worse
- Swelling, bruising and warm skin on your leg
- Red or darkened skin on your leg
- Swelling in your leg that gets harder or softer
These could be signs that the cyst has burst, or of a blood clot in the leg (deep vein thrombosis, or DVT).
Call 911 or go to the emergency room at your nearest hospital if you have pain and swelling in your leg together with breathlessness or chest pain. These could be signs of a blood clot that has travelled to your lungs (pulmonary embolism), which can be life-threatening (NHS, 2025).
Sources
References
- NHS (2025) Baker's cyst. Available at: https://www.nhs.uk/conditions/bakers-cyst/ (Accessed: 7 October 2026).
- MedlinePlus (2026) Baker cyst. National Library of Medicine. Available at: https://medlineplus.gov/ency/article/001222.htm (Accessed: 7 October 2026).
- Frush, T.J. and Noyes, F.R. (2015) 'Baker's cyst: diagnostic and surgical considerations', Sports Health, 7(4), pp. 359–365. doi: 10.1177/1941738113520130