Gina Johnson
Tennis elbow is a common injury that can affect anyone who performs repetitive tasks using their arms, wrists, and hands. It can cause significant sleep disruption, impacting daily life and overall quality of life. Sleep loss can also reduce pain tolerance, increasing sensitivity to tennis elbow pain. Therefore, it is essential to find ways to sleep better with tennis elbow. This may involve changing sleep positions, using braces or pillows for support, seeking physical therapy, and creating a comfortable sleep environment and routine.
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What You'll Learn
- Wear a tennis elbow brace to reduce pressure on injured tendons
- Sleep on your back to avoid placing pressure on the injured arm
- Avoid stomach sleeping, which can cause compression and irritation
- Consult a physical therapist for a personalised treatment plan
- Take anti-inflammatory drugs to relieve symptoms and help you sleep
Wear a tennis elbow brace to reduce pressure on injured tendons
Tennis elbow, or lateral epicondylitis, is a condition that causes arm pain and can be aggravated by your sleep position. It is caused by overusing the tendons involved in the movement of the elbow, wrist, forearm, and hand. A tennis elbow brace can be an effective way to reduce pressure on injured tendons and improve sleep quality.
A tennis elbow brace is designed to be worn on the forearm, just below the elbow. It provides support to the forearm muscles, reducing the strain on the injured tendons and promoting healing. By applying a compression force just below the point where the tendons attach, the brace shifts the pulling force away from the injured area. This can help alleviate pain and improve comfort during sleep.
There are different types of tennis elbow braces available, including counterforce braces and wrist splints. Counterforce braces have been found to reduce the force on the tendons by 13%-15% in studies, while wrist splints prevent the bending of the wrist, forcing the muscles and tendons to rest and recover. It is important to note that not everyone with tennis elbow will benefit from a brace, and some individuals may experience increased pain when wearing one.
When choosing a tennis elbow brace, it is essential to consult a healthcare professional who can advise on the most suitable type and provide guidance on how often to wear it. They will consider the severity of your injury and the affected tendons to determine the best course of treatment. Additionally, it is recommended to only wear the brace when performing tasks that irritate the elbow, gradually reducing its use as the condition improves.
By wearing a tennis elbow brace, you can effectively reduce pressure on injured tendons and improve your sleep quality. Combined with adequate rest and rehabilitation exercises, the brace can help speed up the healing process and provide relief from tennis elbow symptoms.
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Sleep on your back to avoid placing pressure on the injured arm
Sleeping on your back is one of the best ways to avoid placing pressure on your injured arm when you have tennis elbow. This is because sleeping on your back doesn't put as much pressure on the injured area, allowing blood flow to remain normal and boosting healing in your elbow.
If you usually sleep on your side, you might find that sleeping on your back is uncomfortable. In this case, you can try adding a mattress topper to your bed or, if you have a double-sided flippable mattress, try flipping or rotating it to achieve your desired firmness level. This will help support your back and lumbar region.
If you find yourself twisting your forearm while sleeping on your back, you can support your affected arm on a pillow. This will help relieve tension in your upper arm muscles and keep your forearm in an untwisted position.
If you're experiencing persistent pain in your elbow, it might be a good idea to consult a physiotherapist or physical therapist. They can help diagnose the reason for your pain and develop a personalised treatment plan, which may include hands-on therapy, exercise rehab, and tips on stretching and equipment use.
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Avoid stomach sleeping, which can cause compression and irritation
Sleeping on your stomach is generally not recommended, especially if you experience elbow pain. When you sleep on your stomach, your head is usually turned to one side and slightly extended or bent back. Over time, this can cause compression and irritation in your neck and upper back, which can then affect your elbow.
If you have tennis elbow, this sleeping position can lead to increased pain and discomfort. Tennis elbow is caused by overuse of the tendons involved in moving your elbow, wrist, forearm, and hand. Sleeping on your stomach can place additional strain on these tendons, leading to more pain and potentially slowing down the healing process.
To avoid this issue, it is recommended to sleep on your back, as this position does not put as much pressure on the injured arm and allows for normal blood flow, promoting healing. If you decide to sleep on your unaffected side, it is important to ensure that your arm is supported with a pillow to relieve tension in the upper arm muscles and prevent twisting of the forearm, which can stress the injured tendons.
Additionally, consider using a tennis elbow brace, which is designed to be worn on the forearm slightly below the elbow. These braces help support the forearm muscles and reduce pressure on the injured tendons, thereby reducing pain. While some suggest wearing a brace at night, others caution that it may impede circulation, so it is important to consult with a physiotherapist or healthcare professional to determine the best course of action for your specific situation.
Overall, by avoiding stomach sleeping and trying out different sleeping positions, such as sleeping on your back or your unaffected side with proper support, you can help reduce elbow pain associated with tennis elbow and improve your sleep quality.
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Consult a physical therapist for a personalised treatment plan
If you're experiencing persistent elbow pain that's interrupting your sleep, it may be worth consulting a physical therapist to develop a personalised treatment plan. Tennis elbow, or lateral epicondylitis, is a common condition caused by inflammation and overuse of the tendons and muscles in the forearm, resulting in pain around the elbow. While it is often associated with racket sports, it can also be a workplace injury for those in professions such as electrical work, painting, carpentry, and plumbing.
A physical therapist can help diagnose the cause of your elbow pain and create a tailored plan to manage your symptoms and speed up recovery. This plan may include a range of treatments such as hands-on manual therapy, modalities, taping, and rehabilitative exercises. For example, specific exercises can help stretch and strengthen the muscles and tendons in the forearm, improving muscle endurance and resistance to stress. Your therapist can guide you through these exercises to ensure correct form and provide advice on how often to perform them.
Additionally, a physical therapist can offer ergonomic advice and help you identify movements or activities in your daily routine that may be contributing to your pain. They can suggest modifications or alternative ways of performing tasks to reduce strain on your elbow and promote healing. This may include recommending elbow supports such as braces or wraps to provide additional support and reduce pain.
The length of your treatment plan will depend on various factors, including your daily activities, the intensity of any sports or exercises you engage in, and your overall physical and mental health. On average, physiotherapy treatment for tennis elbow can take around 6 to 8 weeks to show improvement, but this timeline may vary depending on your specific circumstances.
By consulting a physical therapist and following a personalised treatment plan, you can effectively manage your tennis elbow symptoms, improve your sleep quality, and get back to enjoying your usual activities without pain.
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Take anti-inflammatory drugs to relieve symptoms and help you sleep
If you're experiencing sleepless nights due to tennis elbow, you may want to consider taking anti-inflammatory drugs to help relieve symptoms. Anti-inflammatories can help to reduce inflammation and decrease circulation to the affected area, which can provide some pain relief and make it easier to sleep.
Topical anti-inflammation drugs, such as Voltarin Gel, can be applied directly to the affected area. This localised approach means the drug won't circulate throughout your body, which is a concern with oral anti-inflammatory medications. However, even with topical treatments, it's important to be aware of the risks associated with long-term use.
While anti-inflammatory drugs can provide temporary relief, they may interfere with the healing process. This is because they suppress inflammation, which is a natural part of the body's healing response. As such, it's recommended to explore other options first, such as physical therapy, exercise rehab, and elbow braces, which can help to support your elbow and reduce pain without impeding the healing process.
If you're struggling with tennis elbow, it's always best to consult a healthcare professional, such as a physiotherapist, who can advise you on the best course of treatment for your specific situation. They can help diagnose the cause of your pain and create a personalised plan to help you manage your symptoms and improve your sleep quality.
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