How To Sleep Knee Pain

4 min read

Knee pain is common either from injury or degenerative diseases such as arthritis. Is it possible for you to sleep through the night if you are experiencing knee pain?

Knee pain can prevent you from sleeping, and tossing and turning to find a good position is frustrating and downright painful. Sleep on your side with a pillow between your knees. If you sleep on your back, place a pillow under your ankle and not your knee to reduce swelling, if there is any.

How should I sleep with knee pain?

It’s not easy to sleep with knee pain, and finding relief from the nagging ache or pain can be almost impossible.

Take paracetamol as the dosage states on the container. Do not exceed the dose unless otherwise directed by a doctor or pharmacist.

If it’s just a pain or you might be trying to sleep after knee surgery, it can be a trial and error process, so you must persevere. You have established that you can get light relief from pain medication, so use it.

Often if you can drop off to sleep quickly with knee pain, you can sleep the night through.

If you sleep on your back, elevate your knee from your ankle. If you place a pillow under the knee, causing it to flex, it could potentially lock, and then you will have a bigger problem.

If you are a side sleeper, place a pillow between your legs for comfort and support. Side sleeping frequently provides the best relief for knee pain.

Is your knee inflamed (hot to the touch)? If it is, it’s not a good sign, and you need to rest the joint. As a general rule of thumb, joints are cold, and muscles are hot.

Ice the knee throughout the day, even if it’s not swollen. Icing the knee for 20 minutes 3 or 4 times a day will reduce pain. Use a clean cloth between the ice pack and the knee joint to prevent ice burns.

Why are my knees so painful at night?

painful at night

Possibly because you have been standing and moving around through the day, knee pain worsens at night. 

Your body produces a natural anti-inflammatory hormone, Cortisol. Cortisol levels drop through the day and are normally at their lowest point at night as your fight or flight response is less likely to be triggered.

Another reason for increased knee pain at night is your brain perceives pain in different ways at different times of the day. When you are active during the day, your brain may perceive the pain in your knee just as a niggling injury.

At night it’s a whole different story. What was a niggling pain in the day can now seem like you have had your knee crushed.

When sleeping in bed, use pillows to your advantage for pain relief, but don’t try to cross your legs across the centerline of your body. This causes ligaments to stretch and may make the sensation of pain worse.

How do I know if my knee pain is serious?

If you have significant swelling, you find it hard to bear any weight on your leg. If you have a fever, you cannot flex your leg normally, and finally, if you have a deformity on your knee, it looks very different from normal.

If this is you, head to the emergency room without delay.

What side should I sleep on with hip pain?

If you only have pain in one hip, sleep on the opposite side to the pain. If your right hip has pain, sleep on your right-hand side.

Hip pain can be debilitating depending on its severity so learning how to sleep hip pain is crucial for you to sleep well.

Hip pain can be severe, or it can be a posture problem. If you sleep on an old saggy mattress, you could be setting yourself up for hip pain as the mattress increases pressure on your hips.

Assuming your hip pain is posture-related, you could find some gentle stretching exercises beneficial before sleep.

Weak hip flexor muscles can manifest in some severe hip pain, so you may want to find a way to strengthen the hip flexors to improve your condition.

What does hip flexor pain feel like?

The pain manifests in the front of the hip and can be severe enough to prevent you from walking, so you must know how to exercise the muscles and how to sleep comfortably at night with hip pain.

Sleeping with hip pain

Pillows could be the answer to your prayers. Well-placed pillows can prevent hip pain when you are in bed. By far, the best way to sleep is on your side if you only have pain in one hip.

Place the pillow between your legs, and this will align your spine and support your pelvis holding your hip joint in a horizontal position.

In conjunction with painkillers, over-the-counter paracetamol should do the trick and not exceed the recommended dosage.

If you have pain in both hips, the only viable option is to sleep on your back. Stomach sleeping will make the situation worse.

You will need to use pillows under your pelvis. If this does not give enough elevation, then surgical wedges offer a good solution for pain relief from hip pain.

Why do my hips hurt?

There are many reasons for hip pain, from sports injuries such as running on hard surfaces and impact sports to degenerative disorders that can cause the surface of the hip to break down, which culminates in hip surgery.

However, poor mattresses cause poor posture, and if you have an old mattress that sags in the middle, It could be your problem.

It’s best to sleep on memory foam mattresses to support the curves of your body which support your hip joints and all other joints that can become painful from poor posture.

If your hip pain persists, it is wise to see your doctor and arrange an x-ray or two.

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