Effective Ways to Sleep Better and Heal Faster with Tennis Elbow

Suffering from tennis elbow and struggling to get a good night’s sleep? You’re not alone. Tennis elbow, a common condition caused by overuse of the elbow’s tendons, can make it challenging to find a comfortable sleep position.

But don’t lose hope! There are ways to alleviate the discomfort and improve your sleep quality. This article will walk you through some effective strategies to sleep better with tennis elbow.

Whether it’s adjusting your sleeping position, using the right kind of pillows, or incorporating some easy exercises before bed, you’ll find practical tips to help you rest easier. Let’s dive in and get you back to those sweet dreams.

Adjusting Your Sleeping Position

Being comfortable in bed is paramount when fighting off the burning discomfort brought on by tennis elbow. Adjusting your sleeping position can make a world of difference to your recovery speed and sleep quality.

At the heart of battling tennis elbow is diminishing any extra strain that could potentially aggravate your injury. You might naturally sleep on your side without realizing this habit may be making your condition worse. When you sleep on your side, it’s common to flex the elbow, placing inadvertent stress on already inflamed tendons, muscles, and nerves. One quick and effective way to reduce this strain is to switch to sleeping on your back.

While making the transition, try using a soft pillow or rolled towel under your forearm to keep the afflicted elbow elevated and provide extra support. This reduces swelling and avoids any direct pressure on your elbow.

Additionally, don’t forget to experiment. You’re unique and what works best for you might not be the textbook sleeping position for tennis elbow. It might mean gradually adjusting your sleeping habits until you find a position that reduces discomfort and promotes deep sleep.

Make sure to pay attention to your body’s feedback. If you wake up and feel more pain than when you went to bed, adjust your sleeping position. Some slight modifications can lead to more comfortable nights.

Remember, good sleep is central to recovery. So take these steps not as a suggestion but as a must-do component of your healing journey. Fine-tuning your sleeping habits can create a positive ripple effect: you might sleep deeper, wake up refreshed, and put your body in an optimum healing state.

With some patience and careful attention to your body, you’ll be able to find the perfect, less painful sleeping position that works for you. Persistence is key here. It may seem challenging to change your nighttime habits, but the relief and extended comfort it brings will definitely be worth the effort.

Every night, aim to give your body the absolute best chance to rest and recover from the day’s demands and the persistent annoyance of tennis elbow. This process is critical to healing and returning to your regular activities with less discomfort and more vigor. One little adjustment at a time, day by day.

Using the Right Kind of Pillows

As you’re on your quest to combat sleepless nights due to tennis elbow, the right pillow can be a game changer. While your sleeping position plays a key role, the type of pillows you use contributes significantly to your comfort.

Pillows aren’t just for supporting your head and neck. For someone coping with tennis elbow, a well-placed pillow can provide essential relief and support to the injured arm. There are specially designed pillows available on the market, aimed at easing various physical discomforts, tennis elbow included.

Memory foam pillows are a worthwhile investment. Their ability to conform to the shape of your body provides personalized support. A memory foam pillow placed under your elbow or arm can significantly help alleviate pressure and soothe pain.

On the other hand, wedge pillows can elevate your arm, reducing swelling and discouraging movements that could worsen your condition. Use them to prop up the affected arm while sleeping soundly on your back.

You might also see improvement with body pillows. These versatile, longer pillows allow you to comfortably hug or prop your arm against them, fitting well if you prefer to sleep on your side.

Here’s a quick pillow guide based on your preferred sleep position:

Sleep PositionPillow Type
Back SleeperMemory Foam Pillow or Wedge Pillow
Side SleeperBody Pillow

When choosing, it’s crucial you objectively assess your needs and find what works best for your comfort. The aim is not just pain relief, but also promoting healing during sleep, another crucial aspect in your recovery process. Therefore, be patient, experiment a bit, and listen to your body, while bearing in mind the importance of your sleep in the recuperation from tennis elbow. You’ll ultimately find the ideal pillow that successfully assists your quest for a good night’s sleep.

Remember: It’s not just about finding temporary relief but ensuring long-term recovery. Your determination and small adjustments in your daily routine can help you overcome the challenges of tennis elbow.

Incorporating Easy Exercises Before Bed

After zeroing in on the type of pillow that best supports your injured elbow during sleep, it’s time to consider other measures. Specifically, incorporating easy exercises before bed. Performing gentle, low-impact exercises can provide additional relief and aid in the healing process.

Start focusing on increasing the strength and flexibility of your elbow muscles. Now, you might be cautious about engaging in any form of exercise due to the discomfort. However, remember these are simple, painless exercises that you can complete in a few minutes. You can easily incorporate them into your bedtime routine.

Firstly, you might want to consider squeeze exercises. To do this, hold a stress ball or any small object in your hand. Gently squeeze for about three to five seconds then release. Repeat the process for about 10 to 15 times and ensure to rest your muscles afterwards.

Secondly, flex-and-hold exercises can be valuable. Extend your arm in front of you with your palm facing upwards. Use your other hand to gently push back the extended hand’s fingers until you feel a gentle stretch in your forearm. Hold this position for about 15 to 30 seconds then switch hands.

Lastly, wrist twist exercises are advantageous. Hold a light weight in your hand with your palm and elbow down. Subtly rotate your wrist so your palm is turned up, then back down. Repeat this exercise 10 to 15 times for each arm.

It’s essential to listen to your body, if you feel any increased pain or discomfort, readily stop the exercise. Subsequently, seek guidance from your healthcare professional. Including these simple exercises at night can make a significant difference over time. You’ll eventually notice improved strength and less pain. As ever, the key lies in consistency and patience.

Each exercise, each pillow adjustment, all are geared towards your ultimate goal of better sleep quality and quicker healing from tennis elbow.

Other Pain Relief Methods

Exploring a few other tactics will take your tennis elbow pain relief strategy to the next level. Couple these with your adjusted sleep positions and tailored pillow selection for optimum results.

Try Physiotherapy

Physiotherapy could be incredibly beneficial. It’s well-regarded for managing various musculoskeletal conditions, including tennis elbow. Several physiotherapy techniques can help reduce your discomfort and enhance the healing process. These may include deep tissue massage, ultrasounds, or applications of heat and ice. Always consult a licensed physiotherapist before starting any treatments, though.

Use Topical Pain Relief

Consider adding topical pain relievers to your toolkit. These are ointments, creams, and gels infused with pain-relieving medication. When applied, they create a warming sensation which can help soothe your elbow pain. They’re over-the-counter items and are generally safe for use. Just be sure to follow the instructions on the label and discontinue use if you experience severe reactions.

Incorporate Anti-Inflammatory Measures

The majority of pain experienced by tennis elbow sufferers stems from inflammation. Tackling that internally could bring about some relief. Here are some proven anti-inflammatory measures:

  • Making dietary changes: Foods rich in omega-3 fatty acids like fish, walnuts, and flaxseeds are known to decrease inflammation.
  • Using over-the-counter medication: Non-prescription drugs like ibuprofen can provide temporary relief. Just ensure not to exceed the recommended dosage.

Remember, while these other pain relief methods can be greatly supportive, they aren’t stand-alone solutions. Pairing them with the right sleeping arrangements and doing recommended exercises remains key. This multipronged approach is a steady and thoughtful way to improve sleep quality and heal from tennis elbow.


You’ve now got a toolkit of strategies to help you sleep better with tennis elbow. Remember, it’s not just about easing the discomfort – it’s about promoting healing too. Adjusting your sleep position and choosing the right pillow can make a world of difference. Don’t forget to strengthen and stretch your elbow muscles with easy exercises before you hit the hay. Physiotherapy techniques, topical pain relief, and anti-inflammatory measures can also be part of your nightly routine. But remember, these are most effective when used alongside the right sleeping position and pillow. So, don’t just endure the night, make it work for you. With these strategies, you’re not just aiming to reduce pain, but also to enhance your sleep quality and speed up healing from tennis elbow. Sweet dreams!

What are some recommended sleeping positions for someone with tennis elbow?

Depending on your comfort level, you could try sleeping on your back or on your non-affected side. These positions would help reduce the strain on your injured elbow, potentially reducing discomfort and promoting healing.

What types of pillows are suggested in the article?

The article suggests using memory foam pillows, wedge pillows, or body pillows. The ideal pillow should provide relief for your elbow, reducing pressure and strain as you sleep.

What are the suggested exercises before bed?

The article mentions some easy exercises, but doesn’t specify any particular ones. The goal of these exercises is to strengthen and increase the flexibility of your elbow muscles, which can help in your healing process.

What other pain relief methods does the article recommend?

The article recommends physiotherapy techniques like deep tissue massage, ultrasounds, heat and ice applications, along with topical pain relievers – creams or ointments that provide a warming sensation to soothe your elbow pain.

Is there a role of diet and over-the-counter medication in managing tennis elbow?

Yes, the article suggests incorporating anti-inflammatory measures such as dietary changes and over-the-counter medication. These can help reduce inflammation and bring some relief from pain.

Is adjusting sleeping positions and usage of right pillows alone enough for healing tennis elbow?

While these adjustments are important, they should be used in conjunction with exercises, physiotherapy, and possibly medication. A combination of strategies promotes faster and more effective healing.

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