As a busy executive mum, managing the pain and discomfort of tennis elbow at night can feel like an uphill battle. Tennis elbow, which is characterised by pain on the outer part of the elbow, can often radiate into the forearm, wrist, and even fingers. Left unmanaged, it can disrupt your much-needed rest, making it even harder to tackle your demanding schedule. In this blog, lets discuss two simple yet effective tips to help you manage nighttime pain caused by tennis elbow, allowing you to wake up refreshed and ready for the day.
Tip 1- Wear a Brace or Sleeve when sleeping:
A well-fitted brace or sleeve can provide support and alleviate pain during the night. Braces are adjustable, allowing you to loosen them for comfort while still maintaining adequate support for your elbow. Sleeves, although snug, can also be beneficial but lack adjustability. Wearing a brace or sleeve prevents excessive movement and helps maintain the elbow in a neutral position, minimizing pain flare-ups.
If you choose to wear a brace, ensure it’s not overly tight, as this can affect the circulation. Sleeves, while less adjustable, can be loosened slightly by positioning them differently on the arm. Experiment with what works best for you, as individual comfort and effectiveness can vary.
Watch this video to learn more about Brace and Sleeves: ‘Elbow Brace Or Sleeve: Best Solution for Golfers and Tennis Elbow Pain?’
Tip 2 - Avoid Sleeping on the Affected Side:
If you have tennis elbow in one arm, avoid sleeping on that side. While it might feel comforting initially, the added pressure from your body weight can exacerbate the condition. When you wake up, the stressed tissues can become painful as they "spring back" to their natural state. For those who have tennis elbow in both arms or find it difficult to avoid side-sleeping, consider adjusting your sleep position to your back. Back sleeping keeps your elbows in a neutral and relaxed position, reducing strain on the affected area.
If you are a habitual side sleeper, you might unintentionally roll onto the affected arm during the night. To prevent this, try placing a pillow between your arms or using a bolster to maintain your position. Additionally, avoid sleeping on your stomach as it strains your neck and upper back, potentially leading to further discomfort.
Apart from the night pain in Tennis elbow it is very important to ensure day time pain relief too. One of the most important yet overlooked ways to do so is to have proper ergonomics at your workspace or desk. HERE is a free checklist on ‘Desk ergonomics: Set Up Your Workspace for Tennis Elbow Relief’
Night time pain from tennis elbow can be managed with simple strategies like adjusting your sleep position and using supportive devices. By incorporating these tips into your routine, you can reduce discomfort, improve your quality of sleep, and wake up ready to take on the day. For more practical advice on managing tennis elbow, check out my free training and resources tailored for busy mums like you.
Get the course on "Simple Solutions to Manage your Tennis Elbow" HERE. In this course you can learn effective, easy-to-implement techniques to manage and reduce tennis elbow pain so you can move more comfortably, strengthen your arm, prevent flare ups, achieve long term relief and much more.
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