Medial epicondylitis, commonly known as Golfer’s Elbow, causes pain and tenderness on the inner side of the elbow joint. This discomfort results from inflammation or micro-tears in the tendons connecting the forearm muscles to the inner elbow bone. Nighttime often exacerbates the pain as involuntary movements or awkward positioning strain the injured tendons, significantly disrupting sleep quality. Restoring restful sleep requires implementing strategies to maintain optimal tendon rest and manage inflammation, including careful positional alignment, supportive devices, and targeted pre-sleep routines.
Optimizing Your Sleeping Position
Lying on your back is the most recommended position, as it allows the affected arm to rest straight along the side of the body. This extended position encourages optimal blood flow and prevents the joint from bending excessively, which tightens the injured wrist flexor muscles.
To maintain this alignment and prevent unintentional rolling, use pillows strategically. Place pillows alongside the affected arm to create a supportive barrier that keeps the limb in a neutral, extended position. If you prefer side sleeping, lie on your unaffected side, using a pillow placed in front of you to cradle the injured arm. This prevents the arm from being tucked underneath the body or positioned overhead, which applies pressure to the inner elbow. Keeping the elbow straight or only slightly bent is necessary, as full flexion dramatically increases tension on the compromised tendons, often causing waking pain.
Utilizing Braces and Supportive Devices
A dedicated night splint or brace prevents the elbow from fully flexing, ensuring the wrist flexor tendons remain relaxed and unstressed. These devices immobilize the joint in a gentle, extended position, serving as a physical reminder to avoid painful, involuntary movements during sleep.
Nocturnal supports differ from the compression sleeves or counterforce straps often worn during the day. Daytime braces offload the tendon during activity but are generally not recommended for continuous overnight wear, as they may impair circulation. If commercial splints are uncomfortable, loosely wrapping a soft towel around the elbow provides a gentle tactile reminder to avoid excessive bending without restricting blood flow. This mild restraint helps maintain the required straight or slightly bent posture throughout the sleep cycle.
Pre-Sleep Strategies for Nighttime Comfort
Applying cryotherapy, or icing, to the painful area for 15 to 20 minutes before lying down helps reduce localized inflammation. The cold application temporarily numbs the area, providing comfort conducive to falling asleep. Always protect your skin by placing a thin towel between the ice pack and your elbow to prevent frostbite.
If using over-the-counter anti-inflammatory medication, timing the dose to ensure peak effectiveness coincides with the main sleep period can be beneficial for managing night pain. Avoid activities that stress the forearm in the hour leading up to sleep, such as heavy gripping or lifting. This rest period allows the irritated tendons to settle before the long period of inactivity. If pain remains severe or sleep is consistently disrupted, consult with a healthcare professional to ensure the issue is properly addressed.