How to Sleep with Bicep Tendonitis: Tips from One Body LDN, the Best Physiotherapist in London
Bicep tendonitis is a frequent and painful ailment that affects the shoulder joint and limits its range of motion. If you have bicep tendonitis, you may have discomfort, oedema, and stiffness, especially at night. Sleeping with bicep tendonitis can be difficult, but there are techniques to reduce pain and enhance sleep quality. In this post, we’ll go through how to sleep with bicep tendonitis and how One Body LDN’s London physiotherapy professionals may help you recover.
When the tendons that connect your bicep muscle to your shoulder joint become inflamed and irritated, it causes pain and swelling. Overuse, repetitive actions, or traumatic injuries can all contribute to the illness. Bicep tendonitis is characterised by discomfort and stiffness in the front of the shoulder and upper arm, which can be aggravated by certain sleeping habits. Here are some suggestions for sleeping with bicep tendinitis and improving your sleep quality.
Tip 1: Choose the Proper Sleeping Posture
Selecting the proper sleeping posture is critical for alleviating bicep tendonitis discomfort and enhancing sleep quality. Sleeping on the afflicted shoulder might aggravate the pain and reduce your range of motion, so avoid doing so. Instead, sleep on your back or unaffected side, with pillows supporting your head, neck, and afflicted arm. A pillow between your knees can also help to keep your spine upright and relieve pressure on your shoulders.
Tip #2: Use Hot or Cold Treatment.
Heat or cold therapy for bicep tendonitis can help decrease discomfort and swelling while also improving your sleep quality. Apply heat to your shoulder and upper arm for 15-20 minutes before retiring to bed using a heating pad, a hot water bottle, or a warm towel. You can also administer cold treatment to your shoulder with a cold pack or a bag of frozen peas wrapped in a towel. Keep the heat or cold therapy on for no more than 20 minutes at a time, and avoid falling asleep with it on, as this might result in burns or frostbite.
3rd Tip: Do Shoulder Stretches
Shoulder stretches can assist improve range of motion while also reducing stiffness and pain from bicep tendonitis. Before you go to bed, attempt the following stretches:
Stand in a doorway with your affected arm extended and your hand resting on the frame. Lean forward slowly and hold for 15-30 seconds to stretch your bicep muscle.
Wall walk: Face a wall and place your affected hand against it. Gently walk your fingertips up the wall as far as they will go, then back down.
Squeeze your shoulder blades down and back as you sit or stand with your arms at your sides. Hold your shoulder blades together for 5-10 seconds, then relax.
Tip 4: Get Expert Assistance from One Body LDN.
If your bicep tendonitis discomfort persists or worsens, it’s critical to get professional care from One Body LDN’s London physiotherapy professionals. Our skilled physiotherapists can examine your health, determine the source of your discomfort, and provide a specific treatment plan to help you recover. Exercises to improve range of motion and strength, manual therapy to relieve pain and stiffness, and teaching on good posture and sleeping positions are all examples of physiotherapy treatments.
To summarise, sleep with bicep tendonitis might be difficult, but with the appropriate tactics, you can reduce pain and enhance your sleep quality. Selecting the proper sleeping position, using heat or cold therapy, stretching your shoulders, and obtaining expert advice from a physiotherapist can all help you recover and avoid future injuries.
We understand how difficult it can be to sleep with bicep tendonitis, and we’re committed to assisting you in recovering and regaining your mobility. Our skilled London Bridge physiotherapists will collaborate with you to create a customised treatment plan that addresses your individual needs and goals. Make an appointment with us now to take the first step towards a pain-free and active lifestyle.
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