How to Sleep with Tennis Elbow

Tennis elbow, or lateral epicondylitis, is a painful condition that affects the outer part of the elbow. It's not just athletes who suffer from it; anyone who repeatedly uses their forearm and wrist muscles can develop this condition. While managing tennis elbow during the day might involve rest, exercises, and therapy, sleeping with tennis elbow pain can be a challenge. In this article, we'll explore the best sleeping positions, why tennis elbow can hurt more at night, and whether it's better to keep your arm straight or bent while sleeping.

The Best Position to Sleep with Tennis Elbow

Sleeping with Tennis Elbow

When you have tennis elbow, the pain can be particularly troublesome at night. Finding the right sleeping position is crucial for a good night's sleep and to minimize discomfort. Here are some recommended positions to help alleviate tennis elbow pain:

Sleeping on Your Back

Sleeping on your back is often considered the best position for those with tennis elbow. This posture keeps your arm in a neutral position, reducing strain on the elbow. To enhance comfort, consider placing a pillow under your arm or forearm, providing extra support.

Sleeping on Your Non-Affected Side

If sleeping on your back isn't your preference, try sleeping on the side opposite your affected arm. This position helps keep the weight off the painful elbow. You can use a body pillow to support your arm and keep it from pressing against your body.

Why Does Tennis Elbow Hurt More While Sleeping?

Understanding why tennis elbow can hurt more at night can help you manage the pain effectively.

Reduced Blood Flow

Blood circulation tends to slow down during sleep. With less blood flow to the affected area, inflammation and discomfort may increase.

Muscle Relaxation

During deep sleep, your muscles relax, including the muscles around your elbow. This relaxation can lead to pain and stiffness, especially when you wake up in the morning.

Nerve Compression

Nighttime positions can sometimes compress nerves, intensifying pain. This is especially true if you sleep with your arm under your pillow or body.

Keeping Your Arm Straight or Bent with Tennis Elbow

One common question people with tennis elbow have is whether it's better to keep their arm straight or bent while sleeping. The answer depends on your comfort and what feels right for you.

Arm Positioning

The key is to find a position that reduces pressure on the elbow and minimizes discomfort. Experiment with different angles and arm positions to discover what works best for you.

Keeping Your Arm Straight

Sleeping with your arm straight can be a good option for some. It minimizes stress on the affected area, but it may not be comfortable for everyone. To achieve this position, use pillows to support your arm and keep it straight.

Keeping Your Arm Bent

For others, keeping the affected arm bent at a comfortable angle may provide relief. This can help reduce tension on the elbow and minimize pain. Again, use pillows to support your arm and maintain the desired angle.

Can Tennis Elbow Worsen at Night?

Tennis elbow pain can indeed worsen at night for several reasons.

Factors Contributing to Nighttime Worsening

1. Inactivity: When you sleep, you're relatively inactive for an extended period, which can lead to stiffness and discomfort upon waking.
2. Reduced Blood Flow: As mentioned earlier, reduced blood flow during sleep can contribute to increased inflammation and pain.

Preventing Nighttime Worsening

To prevent tennis elbow from worsening at night, consider the following:

1. Pain Medications: Consult your healthcare provider about using over-the-counter pain relievers before bedtime.
2. Ice Packs: Applying an ice pack before bed can help reduce inflammation.
3. Physical Therapy: Engage in gentle stretches and exercises recommended by a physical therapist to maintain flexibility and reduce pain.
4. Ergonomic Considerations: Evaluate your sleeping environment. Invest in a comfortable mattress and pillows that support your preferred sleeping position.

Using aulief, formerly China-Gel, for Tennis Elbow Pain Relief

While managing tennis elbow pain during sleep can be challenging, there are products available that can help reduce discomfort. One such product is  aulief, formerly China-Gel, a topical pain reliever developed with ancient pain-relieving herbs for natural and effective relief.

aulief, formerly China-Gel is known for its deep-penetrating effect, offering long-lasting cool-to-warm soothing relief. It can be applied before bedtime to help alleviate tennis elbow pain while you sleep. The combination of menthol and camphor in aulief, formerly China-Gel  provides an ideal cool-to-warm sensation, helping to relax sore muscles and joints.

If you're struggling with tennis elbow pain during sleep, consider incorporating aulief, formerly China-Gel into your nighttime routine for added relief. Always follow the product's instructions and consult with a healthcare professional for personalized guidance on managing your condition.