Tennis Elbow Pain at Night: How to Stop the Ache
Tennis elbow, medically known as lateral epicondylitis, is a condition that causes pain around the outside of the elbow. It is often exacerbated at night, leading to discomfort and disrupted sleep. For UK residents dealing with this condition, understanding how to manage and alleviate pain during the night is crucial for recovery and maintaining quality of life. This article provides comprehensive guidance on managing tennis elbow pain at night, tailored specifically for UK patients.
Understanding Tennis Elbow and Night-Time Pain
What Causes Tennis Elbow?
Tennis elbow is caused by overuse of the forearm muscles and tendons, leading to inflammation and micro-tears in the tendons that connect the forearm muscles to the elbow. Despite its name, tennis elbow can affect anyone who performs repetitive arm and wrist movements, not just athletes. Common activities that may lead to this condition include typing, gardening, and manual work.
Why is the Pain Worse at Night?
The pain from tennis elbow often worsens at night due to several factors. During the day, the muscles and tendons are warmed up from activity, which may alleviate some discomfort. However, at night, decreased circulation and muscle inactivity can lead to stiffness and increased sensitivity. Additionally, poor sleeping positions can exacerbate strain on the affected area.
Practical Tips to Alleviate Night-Time Pain
Adjusting Your Sleeping Position
Sleeping position plays a significant role in managing tennis elbow pain. Here are some strategies to consider:
- Keep the Elbow Elevated: Use a pillow to prop up your arm, ensuring the elbow is slightly above heart level to reduce swelling.
- Avoid Sleeping on the Affected Arm: Try to sleep on your back or the opposite side to prevent additional pressure on the elbow.
- Use a Supportive Pillow: A supportive pillow can help maintain a neutral position for the arm and shoulder, reducing strain.
Implementing Night-Time Routines
Developing a pre-sleep routine can help reduce pain and promote relaxation:
- Apply a Cold Compress: Use an ice pack wrapped in a cloth for 15-20 minutes before bed to reduce inflammation.
- Gentle Stretching: Perform gentle stretches to improve blood flow and reduce stiffness. Simple wrist flexor and extensor stretches can be effective.
- Utilise a Brace or Splint: Wearing a brace or splint at night can help keep the elbow in a comfortable position and reduce movement.
Over-the-Counter Pain Relief
Non-prescription pain relief can be beneficial in managing night-time discomfort:
- Paracetamol: Taking paracetamol before bed can help alleviate mild pain.
- NSAIDs: Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can reduce inflammation and pain. However, consult with your GP before use, especially if you have any pre-existing conditions.
UK Healthcare Pathways and Services
Consulting a GP
If night-time pain persists, booking an appointment with your GP is advisable. Your GP can assess the severity of your condition and recommend appropriate treatments, which may include physiotherapy or referral to a specialist if necessary.
Accessing Physiotherapy
The NHS offers physiotherapy services which can be accessed through GP referral. Physiotherapists can provide exercises tailored to your condition, helping to strengthen the forearm muscles and improve flexibility.
Specialist Referrals
In cases where conservative treatments do not alleviate symptoms, your GP may refer you to an orthopaedic specialist for further evaluation. In some instances, corticosteroid injections or surgery might be considered.
Common Mistakes and How to Avoid Them
Ignoring Early Symptoms
One common mistake is ignoring early symptoms of tennis elbow, leading to worsening pain and prolonged recovery. Early intervention with rest and modification of activities can prevent the condition from escalating.
Over-relying on Pain Medications
While pain medications can provide temporary relief, they should not be relied upon as a long-term solution. Addressing the underlying cause through lifestyle changes and physical therapy is crucial.
Incorrect Use of Braces
Wearing a brace incorrectly can exacerbate symptoms. Ensure that the brace is fitted properly and not too tight, allowing for adequate circulation and support.
Long-term Strategies and Implementation Guidance
Strengthening and Conditioning
Engaging in a regular strengthening and conditioning programme can help prevent recurrence:
- Progressive Resistance Exercises: Gradually increase resistance in exercises targeting the forearm and wrist muscles.
- Regular Stretching: Incorporate stretching into your daily routine to maintain flexibility and reduce tension.
Modifying Daily Activities
Review and adjust daily activities to reduce strain on the elbow:
- Ergonomic Adjustments: Make ergonomic adjustments at your workstation to ensure proper posture and reduce repetitive strain.
- Activity Modification: Identify activities that exacerbate symptoms and modify or avoid them where possible.
Regular Follow-Ups
Regular follow-ups with your GP or physiotherapist can help track progress and adjust treatment plans as needed. This proactive approach ensures that any setbacks are addressed promptly.
Conclusion: Key Takeaways
Managing tennis elbow pain at night requires a multifaceted approach that includes adjusting sleeping positions, implementing effective night-time routines, and utilising appropriate pain relief methods. Understanding the UK healthcare pathways and accessing relevant services can provide additional support. By avoiding common mistakes and adopting long-term strategies, individuals can effectively manage their symptoms and improve their quality of life. Remember, early intervention and consistent management are key to overcoming tennis elbow and ensuring restful nights.