How To Sleep With Tennis Elbow: Tips And Tricks – If you’re suffering from tennis elbow, you know how painful it can be. The condition, which is a form of tendinitis, causes pain and inflammation in the elbow and can interfere with your daily activities. One of the most challenging aspects of tennis elbow is getting a good night’s sleep. The pain can keep you up at night and make it difficult to find a comfortable position. In this article, we’ll provide you with some tips and tricks on how to sleep with tennis elbow.
Understanding Tennis Elbow
Before we delve into how to sleep with tennis elbow, it’s essential to have a basic understanding of the condition. Tennis elbow is a type of tendinitis that affects the tendons that attach to the outside of the elbow. The condition is caused by repetitive motions, such as those used in tennis, hence the name. However, tennis elbow can also be caused by other activities, such as gardening, painting, or typing. The symptoms of tennis elbow include pain and tenderness on the outside of the elbow, stiffness in the elbow and wrist, and weakness in the forearm. The pain is usually worse when gripping objects or twisting the forearm.
How to Sleep with Tennis Elbow
Getting a good night’s sleep can be challenging when you have tennis elbow. Here are some tips and tricks to help you get the rest you need:
1. Choose the Right Sleeping Position
The first step in getting a good night’s sleep with tennis elbow is to choose the right sleeping position. Sleeping on your back is the best position for most people with tennis elbow. This position helps to keep your arm and elbow in a neutral position, which can help reduce pain and inflammation. If you prefer to sleep on your side, make sure to keep your affected arm straight and supported with a pillow.
2. Use Pillows for Support
Using pillows for support can help alleviate the pain associated with tennis elbow. Place a pillow under your affected arm to keep it elevated and supported. You can also use a pillow between your knees if you’re sleeping on your side to help keep your spine aligned.
3. Apply Ice Before Bedtime
Applying ice to your elbow before bedtime can help reduce inflammation and pain, making it easier to fall asleep. Wrap a cold pack or bag of ice in a towel and apply it to your elbow for 15-20 minutes before you go to bed.
4. Stretch Before Bedtime
Stretching before bedtime can help relieve the tension in your muscles and joints, making it easier to fall asleep. Try some gentle stretches, such as wrist flexion and extension, before you go to bed.
5. Use Heat Therapy
Using heat therapy can help reduce pain and stiffness in your elbow. Apply a warm towel or heating pad to your elbow for 15-20 minutes before bedtime. Make sure not to use heat therapy if your elbow is swollen or inflamed.
6. Take Pain Medication
Taking over-the-counter pain medication, such as ibuprofen or acetaminophen, can help reduce pain and inflammation in your elbow. Make sure to follow the recommended dosage and speak to your doctor before taking any new medication.
FAQs
1. Can sleeping with tennis elbow make the condition worse?
Sleeping with tennis elbow can be challenging, but it won’t make the condition worse. However, not getting enough rest can slow down the healing process. That’s why it’s essential to find ways to sleep comfortably with tennis elbow.
2. Is it better to sleep on your back or side with tennis elbow?
Sleeping on your back is the best position for most people with tennis elbow. This position helps to keep your arm and elbow in a neutral position, which can help reduce pain and inflammation. If you prefer to sleep on your side, make sure to keep your affected arm straight and supported with a pillow.
3. Should I see a doctor if I have tennis elbow?
If you’re experiencing symptoms of tennis elbow, such as pain and stiffness in your elbow, it’s essential to see a doctor. Your doctor can diagnose the condition and recommend appropriate treatment options.
4. Can exercise help with tennis elbow?
Yes, exercise can help with tennis elbow. Strengthening and stretching exercises can help reduce pain and improve mobility in your elbow. Make sure to speak to your doctor or a physical therapist before starting any new exercise program.
5. How long does it take for tennis elbow to heal?
The healing time for tennis elbow can vary depending on the severity of the condition and the treatment used. With proper rest and treatment, most people with tennis elbow will start to feel better within a few weeks. However, it can take several months for the condition to fully heal.