Does Sleeping On Your Stomach Flatten It
Theres no definitive answer to this question since everyones body is different. However, some people believe that sleeping on your stomach can help flatten your stomach over time. This is because when you sleep on your stomach, your abdominal muscles are forced to work harder to keep your body stable. This can lead to stronger and more toned abdominal muscles, which can give the appearance of a flatter stomach. If youre interested in trying this, be sure to use a pillow under your hips to prevent putting too much pressure on your back.
The average person spends less than 10% of their time asleep on their stomach. If you sleep on your stomach, you could be suffering from back and neck pain. This strain can cause insomnia at night and aches and pains in the morning. Poor sleep posture can also result in headaches, shoulder and arm pain, and shoulder strain. You might find sleeping on your stomach uncomfortable as your stomach grows. Poor sleep quality can lead to sleep deprivation over time. When pregnant women sleep on their left side, they should avoid stomach sleeping.
Is Exercise Helpful Or Should I Rather Rest The Knee
Exercising a knee that causes you pain may seem counterproductive. But research shows that staying active relieves pain, swelling, and stiffness of joints afflicted by arthritis, gout, or other chronic diseases.
Moderate exercise helps you keep full motion of the knee and strengthens the muscles supporting the joint. These positive effects can be achieved with different types of exercise, such as cardio, strength, and coordination.
If you exercise for at least 30 minutes per day, five days per week, you should experience better mobility and less pain within four to six weeks. You can even break the half-hour down into three 10-minute sessions each day if that works better for you.
If the pain gets worse during or after exercise, you should consider
- Lowering the intensity
What Is Inner Knee Pain
Inner or medial knee pain refers to discomfort on the side of your knee closest to your body’s center, which is next to your other knee. The term “medial” simply means “in the middle.” Knee discomfort at night time is a regular occurrence. Whether the nocturnal knee pain makes it difficult to fall asleep, wakes one up, or makes people restless, it can significantly influence the sleep quality and, as a result, the overall health and quality of life. Over the course of the day, the pressures and strains on our knees pile up, and when we finally get a moment to relax and unwind, knee pain can attack with a vengeance. There are several things one can undertake to control inner knee pain, as well as therapies that can assist.
Also Check: Off The Shoulder Ruffled Top
Too Much Physical Activity
Here, apart from knee joint pain, you may also experience swelling and stiffness. It can affect other parts of your body too, usually the lower back and/or hips.
And although it can be annoying, its actually part of a natural response from our bodies. See, doing more physical activity than what were used to puts our joints under a lot of stress.
This in itself isnt a bad thing, though thats how they get stronger.
But for people that dont exercise often, it can elicit an inflammatory response that often gets worse after lying in bed. Yet, this should improve after a day or two.
Now, these are common scenarios that can cause this type of knee joint pain:
- Spring cleaning the house.
Related:5 reasons why your knees hurt when exercising.
How to treat it?
The easiest way to treat this is by having a good nights sleep. That will help you wake up refreshed and dont carry over that pain the day after.
But if youre experiencing severe pain or the symptoms prevent you from falling asleep, try:
- Applying an ice pack to your painful knee to reduce pain and swelling.
- Propping your leg up with a few pillows to help get rid of inflammation.
- Taking some medication for knee pain, like NSAIDs.
How Do I Relieve Knee Pain At Night
Gentle exercises, over-the-counter medications, and home treatments such as cold or heat packs, relaxation, and deep breathing can all be used to assist decrease knee discomfort at night. Try the following strategies to relieve knee discomfort while in bed during the nighttime.
1. Physical Therapies and Home Treatments
In some circumstances, over-the-counter drugs can help relieve inflammation. Topical preparations, such as Capsaicin, oral medicines, such as Acetaminophen can help. If over-the-counter pain relievers are not powerful enough to relieve discomfort, the doctor may prescribe a stronger medication.
One may need to change the timing of their prescriptions if discomfort keeps them awake.
The doctor can advise on whether modifying the dosing schedule may help the patient sleep better at night. Some drugs might cause drowsiness.
Consult the doctor if you find yourself dozing during the day after starting a new medication. They may advise switching to a different choice or lowering the dosage.
Medication and lifestyle adjustments may help manage symptoms if you have osteoarthritis.
The doctor may propose knee replacement surgery if the pain becomes unbearable and starts to compromise the patient’s mobility and quality of life.
You May Like: Pain Radiating From Wrist To Elbow
Sharp Knee Pain When Walking:
If the knee pain is worse when you first start walking and then eases, it is likely due to arthritis. Sharp knee pain may get worse the more you walk, it is likely neural. If it is easier walking uphill or when bent slightly forwards and worse when walking downhill or when upright, it is likely spinal stenosis.
Will I Need Surgery
Good question!! The most important person in the clinic room who decides when you should have a knee surgeryis you. Knee surgery is predominantly a quality-of-life procedure. Only you can decide if your quality-of-life is affected enough that you are willing to go ahead with surgery.
There are many treatments that we can provide that can delay or even avoid the need for surgery, but if you do need a new knee then be re-assured that it is the best way to treat end stage arthritis. It really does transform peoples lives. With advances in recent years knee replacements are safer, more reliable, last longer and have a very low complication rate.
Don’t Miss: Why Does My Right Shoulder Hurt
Is The Sound That My Knee Makes Bad
As we reviewed in a popular post about the sounds that our knees make, we discussed that the majority of these sounds are not mechanical or dangerous! That means that you are probably not bone on bone or grinding away the insides of your knee when you bend it. Yes, these sounds can be annoying or even embarrassing, but they are rarely dangerous. The most common cause of this grinding sensation or sound is actually due to inflammation of the tissues inside the knee. You do not need cortisone or lubricating injections to treat these sounds or sensations.
How To Sleep With Knee Pain
If youre experiencing knee pain, there are a few things you can do to ease the discomfort and get a good nights sleep. First, try placing a pillow under your knee to elevate it. This can help reduce the pressure on your joints and may provide some relief. You can also try applying a cold compress to your knee for 10-15 minutes before bedtime. This can help reduce inflammation and pain. Finally, be sure to practice some gentle stretching exercises before going to bed. This can help loosen up the muscles and joints in your knee, making it easier to fall asleep.
The best way to avoid knee pain is to take care of yourself in the day and before bedtime. The last resort for many patients is knee replacement surgery, which can be performed when other conservative measures have failed. Joint pain in the night is caused by both osteoarthritis and sleep disorders. We age and the cartilage thins, and the bursa beneath the joint becomes less elastic. Gout is most commonly found in the toes, but it can also affect the knees. The knee is the most common location of pseudogout it is less common than any other joint. People can experience sharp pain after shifting positions after they have been still for a while.
Recommended Reading: Lump On Inside Of Arm Near Elbow
Symptoms Of Hip And Knee Pain You Shouldnt Ignore
Being active is the norm for many of us who live at the beach. Sometimes, we can start to experience aches and pains in our hips and knees, the bodys largest joints. Most times the pain will dissipate, but other times the condition could be more serious.
Hip pain and knee pain is often caused by an over-use injury from a repetitive motion. Such as swinging a golf club or tennis racquet. Surprisingly, even a less strenuous activity like gardening can cause a pain in the knee or hip pain. Other common causes include osteoarthritis, bursitis, or an injury or fall.
So, if I have sharp pain in the hip or knee and I have the 5 symptoms that you shouldn’t ignore, how do I see a physician? The quick answer is to simply give us a call at 904-JOI-2000 or you can schedule online.
Sleeping Positions To Avoid Joint Pain
How do I reduce my joint pain? It is critical to sleep in a straight line with your head, neck, and spine to reduce joint pain. Keep your head tilted slightly to one side or forward or backward on the pillow. Sleep on your back or side, not your tummy. Lying on your stomach requires you to twist your neck to breathe. What are the side effects of sleeping on your side? If you sleep on your side, you will almost certainly experience some sort of nighttime hip pain. Because sleeping on an injured or arthritic hip puts added pressure on the joint, its no surprise that your symptoms will be worse. What happens if you sleep in a sleeping position? It is also possible to experience body pain while sleeping. You should avoid sleeping on your stomach, as it can cause back and neck pain. If you have tried to sleep 12 hours in a row to catch up on sleep, you may realize that you may experience body aches after sleeping for an extended period of time.
Recommended Reading: Pain Relief From Tennis Elbow
Conditions Associated With Inner Knee Pain
There are several types of knee injury and other conditions that can cause inner knee pain.
is a tear of the ligament that runs down the inner side of your knee. A ligament is a band of tissue that connects one bone to another. Your medial collateral ligament connects your thigh bone to your shin bone, helping to stabilise your knee. A tear can happen if you have a direct blow to your knee, if you twist your knee or if you overuse your knee.
is a tear to one of the ligaments that runs across the inside your knee, connecting your thigh and shin bones. You might completely or partially tear your anterior cruciate ligament. Its a sudden injury caused by twisting or overextending your knee. It can happen if you suddenly slow down, stop or change direction and is nearly always associated with sports.
is a tear to one of the cartilage shock-absorbers in your knee. These are known as the menisci . You could tear a meniscus if you twist your knee. This type of injury is common in sports where you have to change direction suddenly for example, football or basketball. It can also happen if you work in a job that involves heavy lifting and twisting, such as construction or manual labour. Youre also more likely to tear your meniscus without any particular injury as you get older, through wear and tear.
You can access a range of treatments on a pay as you go basis, including physiotherapy.
Severe Knee Pain Symptoms
Severe knee pain is often accompanied by other symptoms which can help you to work out what is wrong.
Severe Knee Pain & Swelling
Severe knee pain accompanied by knee swelling usually indicates a problem inside the knee joint. The most likely culprits are a ligament sprain or cartilage tear.
Severe Knee Pain & Instability
Severe knee pain accompanied by instability usually points to a ligament injury. If the knee gives out completely i.e. collapses so that you stumble or fall, it is likely that you have ruptured one of the knee ligaments, such as a complete ACL tear.
If however the knee feels wobbly but doesn’t actually give way, it’s likely that a ligament was overstretched but remains intact, known as a knee sprain.
Swollen, Red & Hot Knee
Severe knee pain that is accompanied by swelling, redness and heat is most likely due to gout or septic arthritis or cellulitis and may require antibiotics.
Sudden, Severe Knee Pain
Severe knee pain that comes on very suddenly at night with no obvious cause usually indicates gout knee.
If however the severe knee pain started after some kind of accident e.g. fall, RTA or sports, then you may have broken or dislocated part of the knee. Knee cap injuries are particularly common.
Severe Knee Pain With Deformity
If your knee looks deformed or out of shape, you problem have some kind of bony injury. If there is a large obvious lump on the outer side of the knee, you’ve probably got a dislocated kneecap.
Read Also: Super Skinny Blowout Ripped Knee Jeans
Diagnosis Of Inner Knee Pain
If you see your doctor with knee pain, theyll examine your knee and are likely to ask:
- when your pain started and if theres anything that makes it worse
- if theres any activity, accident or injury that could have caused it
- if you have any other symptoms such as your knee giving way or clicking, or pain in any other joints
They may suggest an or an , but this is not always necessary. Your doctor may be able to make a diagnosis based on the examination and your symptoms.
If you have cartilage or ligament damage, your doctor may suggest a procedure to look inside your knee. This is called an . It involves making a small cut in your knee and inserting a thin tube and a camera. As well as helping with diagnosis, damaged tissue can be repaired or removed during the procedure.
When To See A Doctor
To be honest, having knee pain at night frequently can be a sign that somethings going on with your joint. That in itself is reason enough to get it checked by your doctor.
These are some signs that you should go to your physician as soon as possible:
- The pain wakes you up at night or doesnt let you sleep.
- Symptoms are unbearable.
- Youre limping or cant walk during the day.
- The symptoms are not getting better after 48-72 hours.
- Youre experiencing knee pain at night after a fall or a direct hit on the joint.
- The area is red, warm, painful, and/or very tender to the touch.
- You also have a fever.
- Theres any sign of infection: fever, redness, and/or warmth in the injured area.
- No home remedies help with symptoms.
Also Check: My Elbow Hurts When I Bend It
Treating Knee Pain At Night
There are a number of things you can do to help relieve knee pain at night such as gentle exercises, over the counter medication and home remedies such as ice or heat packs, relaxation and deep breathing.
The best treatments for knee pain at night are:
- Ice or Heat Packs:Knee ice wraps typically work better in the short term following an injury, heat pads tends to be better with longer term conditions. Use them for 10-20 minutes before going to bed.
- Elevate Your Legs: Rest with your legs elevated up on cushions or pillows for around 20 minutes before bedtime. This helps to reduce any swelling in the knee. Elevation is most effective when you are lying down with your knee resting higher than the level of your heart.
- Find A Comfortable Sleep Position: If you sleep on your side, try placing a pillow between your knees, if you sleep on your back, try placing a pillow underneath your knee. Make sure you have a good, supportive mattress.
- Take A Warm Bath Before Bedtime: Not only is it relaxing, it also helps to soothe aching joints
- Try Relaxation Techniques: Listen to relaxing music, use visualization techniques, deep breathing or try a meditation app my favourite is Headspace
Jolting Pain Behind The Knee
Pain in the back of the knee can stop you in your tracks making bending and straightening very difficult at times. The pain can be sharp and jolting or a dull ache. Possible causes of pain in the back of the knee include Bakers cyst, hamstring tendon irritation or inflammation, ligament instability, and posterior horn meniscus injury
Recommended Reading: Pain In Elbow From Lifting
What Sleeping Position Is Best For Your Knees
To reduce pain, keep your knee in a flexed position on your side. Never, ever, cross your legs while sleeping. An orthopaedic specialist will be able to determine if you have knee pain as a result of an injury.
You can improve your nights rest if you take care of your arthritis by reducing your nighttime knee pain. If you have knee pain before going to bed, you must reduce your pain as much as possible in order for your body to sleep normally. Try these simple steps to help you sleep better when your knee arthritis wakes you up. While sleeping, you can relieve knee and back pain by using a blanket pillow, noodle pillow, round cushion, square cushion, or regular pillow. Pillowing can also help to relieve pressure on the inflamed knees by elevating your feet. In some cases, a small, round cushion positioned directly between the knees can suffice. If you suffer from pain-induced insomnia, you may need a mountain of pillows to help you sleep. Some people prefer noodle cushions that can be positioned between their knees and extended all the way up to their bodies. In addition to behind or in front of the knees, a few other people want to support their knees together as well.