Medial epicondylitis, commonly known as Golfer’s Elbow, is a condition characterized by inflammation and pain concentrated on the inner side of the elbow, specifically where the forearm tendons attach to the bone. This overuse injury often leads to discomfort that can significantly interfere with sleep, as certain resting positions place strain on the inflamed tendons. Minimizing this nighttime pain and maximizing rest requires a focused approach on stabilizing the elbow and implementing a deliberate pre-sleep pain management routine.
Optimal Sleeping Positions for Relief
The most common cause of nighttime pain is inadvertently bending the affected elbow or applying pressure to the tender inner side of the joint while sleeping. Sleeping in a position that keeps the arm straight and supported is the primary goal for minimizing strain on the flexor-pronator tendons. Avoiding sleeping on your stomach is highly advised, as this position encourages the affected arm to be bent or tucked under the body, which compresses the elbow joint and restricts blood flow.
The preferred position is sleeping on your back, with the affected arm resting straight alongside the body. This orientation naturally promotes a neutral elbow position, which is optimal for reducing tension on the medial epicondyle. You can use positioning pillows or a folded blanket to help maintain this alignment and prevent the arm from rolling or flexing during the night.
If you prefer to sleep on your side, always choose the unaffected side to avoid placing any direct pressure on the painful elbow. When side-sleeping, place a pillow between your arm and your body to keep the elbow straight and slightly elevated. Elevation helps promote circulation and reduces swelling around the inflamed tendons.
Nighttime Support and Bracing Options
Bracing during sleep serves a distinct purpose from the counterforce braces worn during daily activity. The primary function of a nighttime support is to prevent the elbow from involuntarily bending past a certain point, particularly full flexion, which can stretch the inflamed tendons and wake you up with pain.
An elbow sleeve or a soft splint can provide gentle compression and a constant reminder to maintain a neutral position without being overly restrictive. Some specialized night splints, often used for conditions like Cubital Tunnel Syndrome, are also effective for Golfer’s Elbow because they physically restrict the elbow from bending fully. These devices usually feature a lightweight, padded material to ensure comfort throughout the night.
When selecting a brace, ensure it is snug enough to stay in place but not so tight that it impedes circulation or causes numbness or tingling. The goal is stabilization and gentle reminder, not forceful immobilization. A properly fitted nighttime brace works as a passive aid to maintain the desired extended arm position, complementing the chosen sleeping posture.
Establishing a Pre-Sleep Pain Management Routine
Preparing the affected arm 30 to 60 minutes before bedtime can significantly reduce pain signals and stiffness that may otherwise disrupt sleep. A brief application of cold therapy is highly recommended to target residual inflammation. Applying an ice pack wrapped in a thin towel to the medial epicondyle for approximately 10 to 15 minutes can effectively numb the area.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen sodium, can be taken close to bedtime, provided they are approved by a doctor. Taking these medications approximately 30 to 60 minutes before lying down allows them time to be absorbed and reach peak effectiveness during the initial hours of sleep. Topical pain creams can also be rubbed gently onto the inner elbow area for localized pain interruption.
Pre-sleep preparation should also include very gentle, pain-free stretching or massage of the forearm muscles. Use a light lubricant, such as lotion, and perform long, slow strokes along the forearm muscles, working from the wrist up toward the elbow. This gentle self-massage helps stimulate blood flow and loosen the stiff tendons and muscles that may tighten overnight, contributing to morning pain.