Did you know that your favorite tennis stars all have one thing in common? From Venus Williams, Bjorn Borg, to Andy Murray and Aleksandra Wozniak, they all suffer from a particular injury: tennis elbow, and it's more common than you think. Although it is a very common injury amongst tennis players, unlike the name suggests, you can experience symptoms of tennis elbow after doing any repetitive wrist and arm motions. Living with tennis elbow can be challenging, especially at night when you’re trying to get comfortable enough to sleep. If you are struggling with sleeping after a tennis elbow injury, you are not alone. This blog post will discuss how to sleep with tennis elbow and get the rest you need!
How to sleep with tennis elbow pain?
Tennis elbow symptoms include pain while lifting objects, gripping something, and weakness in the arm and hand. The pain can make it difficult to get comfortable, fall asleep, and stay asleep at night. However, you can use some simple home remedies to help relieve the pain and make it easier to fall asleep and stay asleep.
Cold Compresses and Ice Packs
First, try a cold compress or ice pack on your elbow consistently throughout the day, but especially before bed. This can help reduce inflammation and pain. You can purchase a premade cold compress, or make your own by putting ice in a plastic bag and wrapping it with a towel. Make sure you always cover your ice packs in a towel so that they do not come into direct contact with your skin!
Hot compresses can also help to soothe tennis elbow symptoms. You can purchase a microwavable compress online, or wet a small hand towel and place it on a plate in the microwave to warm it for a few seconds. Try microwaving in bursts of 5-10seconds until the compress feels warm, but not hot enough to irritate your skin. It is recommended that you alternate your heat and ice treatments 20min on, 20min off for a few hours each day.
Tennis Elbow Brace
If the cold compress doesn't help, you may want to try using a tennis elbow brace. This will help keep your arm in a neutral position and reduce the pain you feel. If you're unsure about wearing a tennis elbow brace, here are some things to keep in mind:
First, make sure the brace fits properly. It should be snug but not too tight. You also want to make sure it's comfortable so that you can wear it for long periods of time. The best way to wear a tennis elbow brace is to wear it under your shirt or jacket. This will prevent any pain from rubbing against the fabric of your clothes and avoid chafing and skin irritation caused by sweat. Reboundwear has great adaptive shirts for women and men that will zip around your elbow brace, so you don’t need to strain your injury while dressing.
If you're wearing a tennis elbow brace for more than just a few hours at a time, you might want to consider using a sling for extra support. This will help keep the brace in a good position and prevent it from slipping off. If you do choose to wear a brace, be sure to take it off for a few hours every day to let your skin breathe and to ice your elbow.
If the cold compress doesn't help, you may want to try taking an over-the-counter NSAID such as ibuprofen or naproxen in addition to the compresses and the brace. These medications can help reduce inflammation and pain. However, they are known to cause stomach upset, so you should take them with food and avoid taking them right before bedtime.
Performing stretching exercises for the muscles and tendons around the elbow can help to improve flexibility and reduce pain. There are many different stretches you can perform, so it is essential to consult with a physical therapist or other health care professional to determine which exercises are best for you.
If these treatments don't help, talk to your doctor about other options for treating tennis elbow at night, such as prescription pain medications, anti-inflammatories, or physical therapy exercises that can improve strength in the affected area and reduce symptoms over time. Getting the rest you need is essential for healing and preventing further injury. Don't hesitate to ask for help if you're struggling!
If you are experiencing tennis elbow pain, there are a few things you can do to help alleviate the discomfort while you sleep. Using heat and ice therapy, using a brace or sling, and taking over-the-counter medications may help provide some relief. Additionally, make sure that you are sleeping in a comfortable position that does not stress your injured arm. If you are a side sleeper, try sleeping on your other side or on your back! Experiment with different positions until you find one that is most comfortable for you. If these tips don’t provide enough relief, be sure to speak with your doctor about other treatment options.