What Are the Best Sleeping Positions for Sporting Injuries?

So you’ve got up early and ventured to the gym, only to leave in a lot of pain. Sore sporting injuries ruin the feeling you get after an intense workout and your quality of sleep for quite a while afterwards. Although we are repeatedly told that plenty of rest is the answer to any aches and pains, a good night’s sleep can be the hardest thing to achieve with tender joints or sore muscles.

However, the sleeping position you opt for overnight can, in fact, relieve this, so it’s important to choose postures which won’t aggravate your injuries further. Here, we look at the best sleeping positions for the most common sporting injuries, including pain in the legs, arms and neck, plus tips like sleeping with a pillow between your legs to help you get back in shape in no time.

When it comes to leg pain, the ankles and knees are the most commonly affected areas for sporting injuries. For ankle ailments, such as a standard ankle sprain, the best sleeping position to relieve pain is to lie on your back and avoid placing any pressure on the ankle.

Medical News Today recommends elevating a sprained ankle slightly to drain fluids and prevent unnecessary swelling. Place a pillow or blanket under the injured ankle while you sleep. Also, apply some ice before going to bed to reduce inflammation. This elevated technique should be fine, too, if you’re wondering, “Can I sleep on my side with a sprained ankle?”

The best sleeping position for hamstring pain, which affects the back of the thigh, is to sleep with the knee extended, not bent. As chiropractor Ron Rogers states, “Sleeping with the injured part in a position that elongates the healing muscle will minimise the tendency for scar tissue to rob the muscle of flexibility.” In general, it’s also helpful to rest the hamstring in an elevated position and apply an ice pack every now and then. An elastic compression bandage is also suggested to limit tissue bleeding and swelling.

If your sporting injury is shin splints, physical trainer Jim Frith recommends sleeping on your back, with legs stretched out and toes pointing towards you to keep calves lengthened. This position is also helpful for those suffering from plantar fasciitis or painful heels.

In terms of knee injuries, if you’ve torn your anterior cruciate ligament, you may decide to have surgery depending on its severity. When sleeping, either before or after surgery, it’s advised to sleep on your back with either a pillow or rolled towel underneath the injured knee. This helps to keep the knee in a neutral position and prevents it from bending or flexing during sleep.

Other knee pain, such as runner’s knee (patellofemoral pain syndrome) is pain due to the back of the kneecap rubbing on the thigh bone. To help relieve pain, sleep with your legs in a neutral position without bent knees. This is also recommended for sleeping with a sprained knee. Again, try placing a pillow under your knees while you sleep. If you opt for side sleeping instead of sleeping on your back, try sleeping with a pillow between your legs for extra comfort when dealing with patellofemoral pain syndrome.

With arm injuries, especially the common tennis elbow, it seems pretty obvious that you shouldn’t sleep on the arm in pain. Tennis elbow is caused by repetitive arm movement, so it’s important to keep the arm relaxed and loose. Any pressure on the arm will reduce blood flow, which is important for the recovery process. It’s recommended to sleep on your back without bending the elbow if possible. Dr Barbara Bergin suggests wearing an arm brace to bed to eliminate the strain on the elbow.

Pillows can also come in handy for helping you get a good night’s rest when experiencing shoulder pain. Side sleepers should lay on their unaffected arm and use pillows to prop the suffering shoulder in a comfortable position. It’s also suggested that back sleepers should prop the arm in a comfortable position, again using pillows. Often, the best sleeping position for shoulder pain is to form some sort of barrier with the pillows to prevent you from rolling over and landing on the affected shoulder.

Generally speaking, to avoid neck pain, it’s important not to go overboard on pillows that might angle your neck unnaturally. A basic guideline is to ensure your head is always in line with your body, so it’s best to sleep on a low and firm pillow. Regarding sleeping position, sleeping on your back is the best for neck pain, followed by sleeping on your side. Sleeping on your front is not recommended as it bends your neck unnaturally.

Eating the right foods before bed can help reduce inflammation, promote muscle repair, and improve sleep quality.

• Magnesium (found in almonds, bananas and spinach): Helps relax muscles and improve sleep quality.
• Omega-3 fatty acids (found in salmon and chia seeds): Reduces inflammation and aids recovery.
• Tart cherry juice: Naturally increases melatonin levels to support deeper sleep.

Consider incorporating these into your diet to help your body heal more efficiently.

Read our article for more sleep-friendly drink ideas.

Deep sleep is essential for muscle repair and recovery. During slow-wave sleep (SWS) and REM sleep, the body:

• Releases growth hormones to repair damaged tissues.
• Reduces cortisol levels, which helps lower inflammation.
• Improves blood flow to muscles, accelerating healing.

To maximise deep sleep, keep a consistent bedtime routine, avoid caffeine late in the day, and create a comfortable sleep environment.

Recovering from a sports injury doesn’t have to mean restless nights. Adjusting your sleeping position and using supportive pillows can ease discomfort and give your body the rest it needs to heal. Everyone’s recovery is different, so listen to your body and experiment with different positions to find what works best for you. Remember, if your pain persists, it’s always best to consult a medical professional for tailored advice.