Tennis Elbow Device

How to Sleep with a Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, is a common condition characterized by pain and discomfort on the outer part of the elbow. It is often caused by repetitive arm motions, such as those seen in sports or certain occupations. If you’re struggling with tennis elbow, one of the challenges can be finding a comfortable sleeping position that does not exacerbate the pain. Here are some strategies to help you sleep better while dealing with this condition.

1. Adjust Your Sleeping Position

The position you sleep in can significantly impact the severity of your symptoms. Many people with tennis elbow find relief by sleeping on their back or on the opposite side of the affected elbow. If you choose to sleep on your back, placing a small pillow under your elbow can help support it in a neutral position. This prevents your elbow from bending and reduces strain on the tendons.

2. Use Supportive Devices

A tennis elbow device can provide the necessary support for your elbow while you sleep. These braces, commonly referred to as elbow braces or forearm straps, help reduce strain on the elbow joint and forearm muscles. When choosing a tennis elbow device, look for one that is comfortable, adjustable, and provides adequate compression. Wearing this device while sleeping can immobilize the elbow, alleviating stress on the affected muscles and tendons.

3. Apply Ice Before Bed

Applying ice to your elbow before bedtime can help reduce inflammation and pain, making it easier to fall asleep. Wrap an ice pack in a towel and place it on the affected area for about 15-20 minutes. This not only helps in alleviating pain but may also provide a soothing sensation that prepares your body for sleep.

4. Maintain a Comfortable Sleep Environment

Creating a relaxing sleep environment can promote better sleep quality. Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows that provide the necessary support without placing extra pressure on your elbow. 

5. Practice Relaxation Techniques

Incorporating relaxation techniques, such as deep breathing or meditation, can help calm your mind and body, making it easier to sleep despite discomfort. Stress can amplify pain perception; therefore, managing stress through these techniques can also assist in reducing discomfort related to tennis elbow.