Tennis elbow, also known as lateral epicondylitis, is a condition characterized by pain on the outer part of the elbow. It occurs when the tendons connecting the forearm muscles to the outside of the elbow become inflamed or torn due to overuse or repetitive motions. This pain often extends down the forearm and into the wrist, making restful sleep challenging. Managing nocturnal pain is important for healing and well-being.
Sleeping Positions and Support
Optimizing your sleeping position can significantly reduce strain on the affected elbow and promote healing. Avoiding direct pressure on the painful area is a primary consideration.
If you typically sleep on your side, avoid lying on the affected side. Placing a pillow between your arm and body provides support and prevents unwanted movement, helping to keep the wrist neutral. This also helps prevent upper arm muscles from straining the elbow.
Sleeping on your back is beneficial for tennis elbow, as it keeps the arm neutral and relaxed. Support the injured arm by resting the elbow on a small pillow or across your torso. Keeping the arm straight but not locked, with a slight bend, minimizes strain. Elevating the arm slightly with a pillow can also reduce swelling and pressure. Avoid sleeping with your arm above your head or with your wrist or elbow tightly curled, as these positions can stretch tendons and worsen inflammation.
Nighttime Bracing and Pain Relief
Nighttime bracing can support and stabilize the elbow joint, alleviating pain by reducing strain. A brace prevents unconscious movements that aggravate the condition. This allows tendons to rest and recover, essential for managing tennis elbow.
A wrist splint, keeping the wrist neutral, can be beneficial as affected tendons also cross the wrist. Daytime braces, like counterforce straps, are not recommended for sleeping due to discomfort and lack of stabilization. However, a comfortable, breathable elbow brace designed for nighttime use can be effective. These braces often feature soft materials and may include removable splints to maintain a stable, slightly extended elbow position.
Before bed, simple pain management strategies enhance comfort. Apply ice to the affected elbow for about 15 minutes to reduce inflammation and numb pain, wrapping the ice pack in a cloth to protect skin. Over-the-counter pain relievers, like ibuprofen or naproxen, can reduce swelling and pain before sleep. Heat therapy can also promote relaxation and stimulate circulation, especially for persistent pain.
Daily Habits for Improved Sleep
Beyond elbow care, healthy daily habits improve overall sleep quality, beneficial when dealing with pain. Maintain a consistent sleep schedule by going to bed and waking up at the same time daily. This regulates your body’s natural sleep-wake cycle, signaling when to wind down.
Create a sleep-conducive environment. Ensure your bedroom is dark, quiet, and kept at a comfortable temperature. Avoid stimulating activities, like excessive screen time, for at least an hour before bed to prevent melatonin disruption. Limit caffeine and heavy meals close to bedtime to prevent discomfort. Incorporate relaxation techniques, like deep breathing or light stretching, into your evening routine to calm the body and mind, aiding sleep despite discomfort.
When to Consult a Professional
While self-care strategies can manage tennis elbow pain and improve sleep, professional medical attention is sometimes appropriate. Consult a healthcare provider if pain persists for more than a few weeks despite at-home measures, or if it significantly worsens.
Seek medical attention if the pain is severe enough to disrupt daily activities, or if you experience difficulty moving your elbow, swelling, or discoloration. A healthcare professional can diagnose the condition and recommend treatment options, including physical therapy, specialized bracing, or other medical interventions.