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How can you get better sleep if you’re dealing with tennis elbow?

 

 

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Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain in the outer part of the elbow. It can happen from overuse of the muscles and tendons of the elbow, which can cause inflammation and pain. While the name suggests that it’s primarily associated with tennis players, anyone can develop tennis elbow, especially those who engage in repetitive activities that involve the elbow, such as typing, painting and gardening.

The pain from tennis elbow can be significant and can interfere with your daily activities. One of the most frustrating aspects of this condition is its impact on your quality of sleep. The pain can be so intense that it makes it hard to fall asleep or stay asleep, causing you to experience fatigue, irritability and overall decreased quality of life.

The good news is that there are strategies you can use to help you sleep better while recovering from tennis elbow. 

Why tennis elbow pain can be worse at night

Tennis elbow pain can be worse at night due to several factors:

  • Inflammation — Inflammation in your elbow joint tends to get worse during the night because of body temperature changes and hormone levels.

  • Muscle tension — During the day, you use your arms and hands for a variety of activities. At night, these muscles may relax, but tension from the day can still contribute to your elbow pain.

  • Sleep position — Certain sleep positions can put extra strain on your elbow, exacerbating pain.

  • Stress — Stress can contribute to muscle tension and inflammation, which can make tennis elbow pain worse. 

Sleep position and tennis elbow

Your sleep position can play a significant role in the severity of tennis elbow pain. As mentioned above, certain positions can put extra strain on the affected area, exacerbating the pain and making it difficult to sleep. Sleep positions you should avoid while recovering from tennis elbow include:

  • Sleeping on your affected side
  • Sleeping on your stomach with your arm underneath you
  • Sleeping with your arm extended above your head

Here are some tips to help you sleep more comfortably with tennis elbow:

  • Use a supportive pillow — A pillow that provides adequate support for your arm can help alleviate pressure on your elbow. You can experiment with different pillow positions to find what works best for you.

  • Wear a compression sleeve — Wearing a compression sleeve can help reduce inflammation and provide support to the affected elbow.

  • Avoid sleeping on the affected side — If you’re a side sleeper, sleep on your unaffected side. Sleeping on your back can also be a more comfortable sleeping position.

  • Create a comfortable sleeping environment — A cool, quiet and dark sleep environment can help promote restful sleep. 

By avoiding certain positions and using these tips, you can improve your sleep quality while your tennis elbow heals. 

Easing tennis elbow pain at night

In addition to the tips mentioned above, there are some additional strategies you can use to help ease tennis elbow pain at night:

  • Apply ice — Applying an ice pack to the affected area can help reduce inflammation and pain.

  • Take pain relievers — Over-the-counter pain relievers like ibuprofen or naproxen can help alleviate pain and reduce inflammation.

  • Go to physical therapy — Physical therapy can be a valuable tool in managing tennis elbow pain.

  • Avoid activities that aggravate pain — If certain activities make your tennis elbow pain worse, try to limit or avoid them, especially before bed. 

Physical therapy techniques that can help you sleep better with tennis elbow

Physical therapy can be a great way to help you manage and recover from tennis elbow. Your physical therapist will do an evaluation of your unique situation and create a personalized treatment plan to address your specific needs and goals. Physical therapy techniques that may be used during your sessions include:

  • Joint mobilization — Your physical therapist will gently move your elbow joint in various directions to help improve your range of motion and reduce stiffness. Joint mobilization can help alleviate pain and restore normal function by breaking up adhesions (scar tissue) and improving flexibility.

  • Therapeutic exercises — Your physical therapist may prescribe a series of exercises that target the muscles around your elbow, including the forearm, wrist and upper arm. These exercises may involve:

  • Stretching
  • Strengthening
  • Proprioception training

  • Myofascial release — Your physical therapist will apply gentle, firm pressure to the fascia, the connective tissue that surrounds your muscles. This can be done using their hands, a foam roller or other tools. The goal is to help release tension and improve blood flow.

  • Graston Technique® — Your physical therapist will use specially designed stainless steel instruments to identify and treat areas of scar tissue or fibrosis. They will apply pressure to the affected area, which can help break up adhesions and improve range of motion.

  • Class IV laser therapy — Your physical therapist will apply a laser device to the affected area of your elbow. The laser emits light energy that can help reduce inflammation, promote healing and ease pain.

  • Dry needling — Your physical therapist will insert thin, sterile needles into trigger points, areas of muscle that are overly sensitive. These needles can help release tension and reduce pain.

  • Neuromuscular retraining — Your physical therapist will prescribe exercises that help retrain your brain and nervous system to coordinate muscle movements more effectively. This can help prevent overuse and reduce the risk of future injuries. 

Tennis elbow can be a frustrating and painful condition, especially when it interferes with your sleep. By understanding the factors that contribute to your nighttime pain and implementing effective strategies, you can improve your sleep quality and overall well-being. 

Find personalized tennis elbow care for a better you at REPAIR SI

At REPAIR SI, we offer a comprehensive approach to managing tennis elbow pain. Our personalized treatment plans are tailored to your specific needs and recovery goals. By addressing the underlying causes of tennis elbow pain and improving your sleep quality, we can help you regain comfort, mobility and a better overall quality of life. 

Contact our team today for more information or to schedule an initial appointment.