Sleeping with Tennis Elbow: Best Positions and Support
Tennis elbow, also known as lateral epicondylitis, can cause significant pain and discomfort, particularly when trying to get a good night's sleep. Finding the right sleeping position and adequate support is crucial for managing tennis elbow pain and promoting restful sleep. In this comprehensive guide, we will explore the best positions and support strategies to help individuals suffering from tennis elbow in the UK sleep more comfortably.
Understanding Tennis Elbow and Sleep Discomfort
Tennis elbow is a common overuse injury that affects the tendons in the elbow, leading to pain and tenderness on the outer side of the elbow. The discomfort from tennis elbow can be exacerbated during sleep, especially when pressure is applied to the affected area. Individuals with tennis elbow often struggle to find a comfortable sleeping position that does not aggravate their symptoms.
Recommended Sleeping Positions for Tennis Elbow
1. On Your Back with Proper Support: Sleeping on your back is generally recommended for individuals with tennis elbow. Use a supportive pillow under your arm to keep it elevated and reduce pressure on the elbow joint.
2. Side Sleeping with a Pillow Between Arms: If sleeping on your back is uncomfortable, try sleeping on your non-affected side. Place a pillow between your arms to prevent direct pressure on the affected elbow.
3. Foetal Position with Cushion Support: For some individuals, sleeping in a foetal position can alleviate pressure on the elbow. Place a cushion or pillow to support your arm and maintain a comfortable angle.
Supportive Aids for Sleeping with Tennis Elbow
- Elbow Brace: Consider wearing an elbow brace or splint while sleeping to provide additional support and reduce strain on the elbow joint.
- Pillow Support: Invest in a contoured or memory foam pillow that can help maintain proper alignment and reduce discomfort during sleep.
- Mattress Selection: Opt for a medium-firm mattress that offers adequate support without being too hard on the elbows.
Common Mistakes to Avoid
1. Avoid Sleeping on Your Stomach: Sleeping on your stomach can hyperextend the elbow joint and worsen tennis elbow symptoms. It is best to avoid this position.
2. Using Too Many Pillows: While pillows can provide support, using too many can lead to poor spinal alignment. Stick to one or two pillows for optimal comfort.
Long-Term Strategies for Managing Tennis Elbow
1. Physical Therapy: Consult a physiotherapist for exercises and stretches to strengthen the muscles around the elbow and improve flexibility.
2. Heat and Cold Therapy: Alternate between applying heat packs and cold packs to the affected area to reduce inflammation and alleviate pain.
Conclusion
Managing tennis elbow discomfort while sleeping is essential for overall pain management and quality of life. By adopting the recommended sleeping positions, using supportive aids, and avoiding common mistakes, individuals with tennis elbow can experience improved sleep and reduced pain. Incorporating long-term strategies such as physical therapy and heat/cold therapy can further enhance recovery and prevent future flare-ups. Remember to consult your GP or a healthcare professional for personalised advice tailored to your specific condition. Rest well and prioritise your sleep for optimal healing.