Tennis elbow, also known as lateral epicondylitis, is a condition that affects the tendons in your elbow. This condition typically arises due to overuse of the forearm muscles, leading to inflammation and pain around the elbow. Unfortunately, this pain can make getting a good night’s rest difficult, as the pressure on the elbow can be unbearable. In this article, we will discuss some tips and tricks on how to sleep with tennis elbow and get the restful sleep you need.
Tennis elbow at the glance
Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the tendons in the elbow. It is a type of tendinitis that occurs when the tendons that attach to the lateral epicondyle become damaged or inflamed due to overuse or repetitive motion. The condition is commonly seen in individuals who participate in sports that require repetitive gripping and twisting motions, such as tennis or golf. However, it can also affect individuals who perform repetitive tasks such as typing, painting, or using hand tools.
Tennis elbow is commonly characterized by tenderness and pain on the outer side of the elbow. This pain can radiate down the forearm and can be exacerbated by activities that involve gripping or twisting. Other symptoms include pain in the forearm and difficulty holding objects.
Treatment for tennis elbow usually entails resting, icing, and physical therapy. Over-the-counter pain medications such as acetaminophen or ibuprofen can help alleviate pain and discomfort. Severe cases may require surgery to address the torn tendons.
Prevention of tennis elbow includes maintaining proper technique and form during repetitive activities and incorporating stretching and strengthening exercises into your routine. If you suspect you may have a tennis elbow, it is important to seek medical attention to prevent further damage and improve your chances of a full recovery.
Does tennis elbow get worse at night?
Tennis elbow pain can worsen at night, although this can vary from person to person. The tendon inflammation usually causes elbow pain, which can be exacerbated by movement or pressure. At night, when lying down, the blood flow to the affected area slows down, which can increase inflammation and stiffness. Additionally, when sleeping, you may unknowingly put pressure on the affected elbow, exacerbating the pain.
Apart from that, individuals who sleep in positions that put pressure on the affected elbow, such as sleeping on the side of the affected arm or stomach, may experience worsened pain. This can cause additional strain on the already inflamed tendons and muscles, causing more pain and discomfort.
To help alleviate pain at night, it is recommended to sleep on your back with your arm straight and relaxed by your side. Placing a pillow under your arm can also help elevate it slightly and reduce pressure on the elbow. Moreover, applying ice to the affected area before bed or taking over-the-counter pain medications can help reduce inflammation and alleviate pain. If your tennis elbow pain is severe, seeking medical attention for appropriate treatment and management is important.
Best sleep position for tennis elbow
The best sleep position for tennis elbow is one that reduces the pressure on the affected elbow. Sleeping on your back is usually recommended for this condition, as it allows your entire body to be supported, reducing the pressure on your elbow. It would also help to keep your arm straight and relaxed by your side. It is essential to avoid sleeping on your stomach or the side of the affected arm, as this can put added pressure on the elbow.
Another recommended position for sleeping with tennis elbow is to use a pillow under your arm. This can help elevate your arm slightly and reduce the pressure on the elbow. Place the pillow just below your armpit, and let your arm rest on top of it. This position can help reduce the strain on your elbow and provide some relief from pain.
How to sleep with tennis elbow pain?
If you’re experiencing pain from tennis elbow, finding a comfortable position to sleep in can be challenging. Here are some tips to help you sleep better despite the pain:
- Apply ice: Reducing inflammation and pain is essential in helping you get a good night’s sleep. Applying an ice pack to your elbow for 15-20 minutes before bed can help reduce inflammation and numb the area, making sleeping easier.
- Consider pain medication: Over-the-counter medication such as acetaminophen or ibuprofen can help alleviate pain, making sleeping easier. Consult with your doctor or pharmacist before taking any medication to ensure it is safe.
- Use a tennis elbow brace: A tennis elbow brace can support the elbow, reducing the strain on the tendons and muscles. If you find it comfortable, sleeping with a tennis elbow brace is safe.
- Stretch before bed: Gentle stretching exercises such as wrist curls and elbow extensions can help loosen up the muscles and tendons around the elbow, reducing pain and stiffness.
- Optimize your sleeping environment: A comfortable mattress and pillow can help reduce pressure points and support your body, making it easier to sleep comfortably. Besides, consider adjusting your bedroom’s temperature, lighting, and noise levels to create a relaxing environment conducive to sleep.
Can you sleep with tennis elbow brace?
Yes, sleeping with a tennis elbow brace is safe as long as it is comfortable and doesn’t cut off circulation. A tennis elbow brace can provide support to the elbow, reducing the strain on the tendons and muscles. It can also help alleviate pain and discomfort, making sleeping easier. When choosing a tennis elbow brace, look for one that provides adequate support to the elbow.
How to sleep when you have tennis elbow: The best tips
Here are some tips on how to sleep when you have tennis elbow:
- Elevate your arm: Elevating your arm slightly with a pillow can help reduce pressure on your elbow, reducing pain and discomfort.
- Use a pillow under your arm: Placing it under your affected arm can help elevate it slightly, reducing pressure on the elbow.
- Ice your elbow before bed: Applying an ice pack to your elbow for 15-20 minutes before bed can help reduce inflammation and pain, making it easier to sleep.
- Stretch before bed: Gentle stretches such as wrist curls and elbow extensions can help loosen up the muscles and tendons around the elbow, reducing pain and stiffness.
- Use a comfortable mattress and pillow: A comfortable mattress and pillow can help reduce pressure points and provide support to your body. Look for a mattress and pillow that adequately supports your body and keeps your spine aligned.
- Avoid sleeping on the affected arm: Sleeping on the affected arm can increase pressure on the elbow, causing pain and discomfort. Avoid sleeping on your stomach or the side of the affected arm. Instead, sleep on your back or the opposite side.
- Use a heating pad: A heating pad can help relax the muscles and increase blood flow to the affected area, reducing pain and stiffness. Apply a heating pad to your elbow for 15-20 minutes before bed.
- Take pain medication: Over-the-counter pain medication such as acetaminophen or ibuprofen can help alleviate pain and discomfort, making sleeping more comfortable.
- Consider physical therapy: If your tennis elbow is severe, you may need to consider physical therapy. A physical therapist can teach you exercises to strengthen the muscles around your elbow and reduce pain and stiffness.
- Talk to your doctor: If your tennis elbow is causing severe pain and interfering with your sleep, talk to your doctor. They may be able to prescribe medication or recommend other treatments to help alleviate your symptoms.
How do I keep my elbow straight while sleeping?
Keeping your elbow straight while sleeping is crucial if you are experiencing pain or discomfort due to tennis elbow. Here are some tips to help you keep your elbow straight while sleeping:
- Sleep on your back: Sleeping on your back with your arms straight by your side is the best way to keep your elbow straight while sleeping. This position reduces pressure on the elbow and promotes proper spine alignment.
- Use a pillow: Placing a pillow under your arm can help keep your elbow straight while you sleep. This will elevate your arm slightly and reduce pressure on the elbow. Make sure the pillow is not too high or too low, as this can cause discomfort.
- Wear a brace: Wearing a brace can help keep your elbow straight and provide support to the affected area. Ensure the brace is not too tight, which can cut off circulation and cause discomfort.
- Avoid sleeping on your stomach: Sleeping on your stomach can cause your elbow to bend and increase pressure on the affected area. Try to avoid sleeping on your stomach, or use a body pillow to help keep your body in a more comfortable position.
- Stretch before bed: Gentle stretching exercises before bed can help loosen up the muscles and tendons around the elbow, making it easier to keep your elbow straight while you sleep.
Final words
In conclusion, sleeping with tennis elbow can be challenging, but there are ways to reduce pain and discomfort and get a good night’s rest. The best sleep position for tennis elbow is on your back, with your arm straight and relaxed by your side. You can also use a pillow under your arm to elevate it slightly and reduce pressure on the elbow. Sleeping with a tennis elbow brace is safe if comfortable and doesn’t cut off circulation. Additionally, stretching before bed, using a heating pad, and taking pain medication can help alleviate pain and stiffness. If your symptoms persist, talk to your doctor about other treatment options.