For more tips from our Medical co-author, including how to apply an ice pack to relieve your knee pain, read on! Some stretches to explore to protect your knees include hamstring curls, step-ups, the butterfly stretch, and straight-leg lifts. "I had excruciating pain in my left knee for two nights. Then add a few inches when you already feel comfortable sleeping with legs elevated. Place an extra blanket on your bed to cover your knees while you sleep. If you don’t feel confident about arranging your own pillows or don’t have enough to achieve the right elevation, many online retailers sell special knee-elevation pillows to hold your leg at just the right angle. 4.6 out of 5 stars 1,404. For example, if you’re sedentary, try walking once or twice a week for 15 minutes to start. You should also wear loose and comfortable pants to avoid putting any extra pressure on your leg. If your knee is swollen or injured, you’ll want to elevate it to reduce inflammation and discomfort. According to professionals, sleeping with legs elevated during pregnancy is safe and relaxing. The best kind of pain reliever is a non-steroidal anti-inflammatory drug (NSAID) such Ibuprofen, Naproxen or aspirin. Tell the fitting assistant what kinds of activities you like to do when you exercise, and they can direct you to shoes that would be the best fit for your lifestyle. It reduces the risk of swollen legs and feet, usually caused by extreme pressure in the body. Place a few pillows underneath your heel and calf to raise your knee until it is about 12 inches (30 cm) above your heart. By simply laying on the back with knees slightly raised, pain can be relieved. This article has been viewed 45,515 times. Raising the legs can effectively improve blood circulation; this is a known fact. $36.97 $ 36. This can help prevent both low back pain and knee pain. The short, straight side goes flush against the headboard or wall; this keeps the wedge from shifting. Sleeping with elevated legs is not just relaxing, but it also improves your overall health. Should I sleep with my leg elevated after knee surgery? Top Photo Group/Top Photo Group/Getty Images. Building your core muscle strength through plank exercises, yoga and Pilates are great ways to improve your posture. When sleeping on your side, you can still elevate your legs with the help of an adjustable bed, bolster, or pillow. Lying flat late in pregnancy can cause your uterus to compress a major artery in your body, which can decrease circulation. 6. And the most common thing people love to do is lie down while their legs are slightly raised. This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Well, there are possible downsides when you sleep with elevated feet the wrong way. Elevate. It's best to elevate your legs during sleep so that you can get instant relief. Last Updated: March 9, 2020 This article has been viewed 45,515 times. For knee replacement, you will need to elevate the leg to help reduce swelling. Just so you know, at no extra cost to you, we may get a small commission for purchases made through links in this post. If you like to cycle, make sure your bike seat is high enough. ", https://my.clevelandclinic.org/health/articles/coping-with-the-physical-changes-and-discomforts-of-pregnancy, https://www.ucsfhealth.org/education/after_acl_surgery/, https://www.whattoexpect.com/pregnancy/sleep-solutions/pregnancy-sleep-positions/, http://www.ucdmc.ucdavis.edu/vascular/diseases/deep_vein_thrombosis.html, http://www.active.com/articles/how-to-ice-an-injury-properly, http://www.webmd.com/first-aid/tc/rest-ice-compression-and-elevation-rice-topic-overview, http://www.health.com/health/gallery/0,,20600281,00.html, http://www.self.com/story/heres-what-a-perfect-week-of-working-out-looks-like, http://www.health.com/health/gallery/0,,20600281,00.html#don-t-stroll-on-the-grass-0, https://squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/, http://www.self.com/story/the-one-exercise-to-do-if-lunges-hurt-your-knees, http://www.webmd.com/skin-problems-and-treatments/healthy-feet-tips#1, http://www.active.com/walking/articles/6-ways-to-keep-your-knees-pain-free, https://www.rush.edu/health-wellness/discover-health/preventing-knee-pain, https://www.arthritis-health.com/types/general/how-care-swollen-knee, consider supporting our work with a contribution to wikiHow. Made from pure medical memory foam, this pillow is not only comfortable but also provides superior support that lasts throughout an … My knee popped out in my sleep 3 weeks ago and I am still recuperating from it. Enjoy the read! The feet and legs must be higher than the heart. They relieve these health conditions by sleeping with their legs up to help the body heal from leg swelling, brain pressure, and edemas. Yes, most doctors will require you to wear the post-op knee brace (in locked position) for several weeks while sleeping after ACL knee surgery. The pillow under your knees can help reduce stress and pressure on your spine while supporting its natural curve. Once again, this is helpful for keeping swelling down and also when you are elevating your knee, you are keeping your weight off of it which is helpful too! We hope you love the products we recommend! Sleep with a pillow between your legs if you sleep on your side. Don’t ever exercise through knee pain or swelling. Brace it. How Long Does It Take for Memory Foam Mattress to Expand. Be ”nice” to your knee … Many sneaker stores can measure your feet and fit you appropriately for athletic shoes. This pillow will not help to elevate your knee after TKR, however, it might help you sleep. Use some pillows to help you adjust without forcing yourself. Don't rush yourself as it will only make you feel uncomfortable sleeping with raised legs. Prop your knee so it is at least 12 inches above your heart. For aching feet, there is a quick solution to relieve pain while relaxing tensions and inflamed muscles. What is the best way to elevate your knee? For instance, use enough pillows that will help you prop up feet and legs effortlessly. Sleeping with Legs Elevated During Pregnancy, Is It Safe. Include your email address to get a message when this question is answered. Typically, we would want to get some rest and relax for a bit. This leg support is orthopedically designed to improve sleep posture and revitalize the body with sufficient rest and sleep. 5. Going to keep doing it. If you need more support, add a second pillow to … This natural remedy is ideal for inflamed sciatic nerve, which often leads to specific health conditions, including chronic pain. This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. So, if your legs are straight, the pelvis then rotates in this vicinity, or this direction, and it creates more pressure on the lower back. As an Amazon Associate, I earn from qualifying purchases. Sleeping with bad knee pain can be a real challenge. From using a regular pillow to bending the joints too much, discover the 15 common leg elevation mistakes you should avoid. The veins in the lower extremities may suffer from a blood clot, which can cause DVT. Sit or lie down with your leg lifted while you ice your knee. Raising your legs during sleep can prevent DVT. Also, it can help people with sleep disorders, including restless legs, sleep apnea, and snoring. The safe sleeping positions after a knee replacement are similar to a hip replacement. % of people told us that this article helped them. For more tips from our Medical co-author, including how to apply an ice pack to relieve your knee pain, read on! As you recover, elevation while sleeping will become less important. Lots of people like to brag about how quickly they jettisoned their walker. Typically, we would want to get some rest and relax for a bit. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. It can also help to hold the squat or lunge as a static exercise rather than a moving one. I tried ice and Tylenol compound creme. Thanks to all authors for creating a page that has been read 45,515 times. When sitting, elevate your leg as tolerated. While also keeping the knee/ leg elevated on a InteVision Foam Wedge Pillow (7.5" tall) while you sleep to help keep swelling down and also to keep your leg in a straight angle to help with extension. To get used to sleeping with elevated legs, it's essential to invest in an adjustable bed. It's important to keep your surgical leg elevated while you're sleeping but to not put pillows directly behind your knee (this can cause stiffness and put you at a greater risk for a manipulation). Cushy Cloud Orthopedic Memory Foam Knee Pillow. This will prevent pressure caused when one leg is on top of the other. First, if you’re on your back, having your knees raised or elevated is a more comfortable way to sleep. How soon you can return to sports or exercise depends on how well you follow your rehab program and how well your knee heals. Really helped! How to Elevate the Foot While Sleeping. It’s essential to find the best sleep position for your health condition to alleviate pain and pressure.eval(ez_write_tag([[468,60],'thesleepsavvy_com-medrectangle-4','ezslot_3',177,'0','0']));eval(ez_write_tag([[250,250],'thesleepsavvy_com-banner-1','ezslot_4',174,'0','0'])); For aching feet, there is a quick solution to relieve pain while relaxing tensions and inflamed muscles. Follow these tips on how to sleep directly after your surgery and as time goes on. After a tiring day of working in the office, what do you usually do once you’re home? Climb into bed and roll onto the side you want to sleep on. 5% coupon applied at checkout Save 5% with coupon. To make it stable, use some folded blankets to help you fall asleep easier. Place the long, straight side of the wedge flat on the bed. eval(ez_write_tag([[250,250],'thesleepsavvy_com-medrectangle-3','ezslot_1',173,'0','0']));eval(ez_write_tag([[250,250],'thesleepsavvy_com-medrectangle-3','ezslot_2',173,'0','1']));Any forms of relaxation can make you feel good while soothing your tired muscles, particularly in the feet. When elevating, your feet should be above the level of your heart. If you can't elevate the head of the bed frame itself, slide a sleeping wedge between your box spring and mattress. Your support is appreciated. Aim to keep your thigh at a 45-degree angle to your body. As the body temperature lowers during sleep, the cold can "get into" the joint and cause it to ache. Find the top 100 most popular items in Amazon Health & Personal Care Best Sellers. There are 28 references cited in this article, which can be found at the bottom of the page. Place a pillow or two between your knees to basically make your legs parallel instead of the bottom one straight and the top one at an angle. Place a few pillows behind your back and shoulders so you’re propped up at a 45-degree angle instead. article and tried elevating my knee. Your fixed position may prevent you from moving around. It takes pressure off of the lower spine by counter rotating the pelvis. Build some pillows up and rest your feet and legs on the mini hump you have made. You’ll want to prop up your leg so it’s slightly elevated. Place a few pillows or cushions under your calf. Do note that you do not require to elevate your leg too much. Are you looking for best leg bolsters for sleeping, we’ve consulted top experts who has in-and-out knowledge about the leg bolsters for sleeping. If necessary, safety pin the cases of two pillows together to achieve the proper height. By ... as it will keep your foot elevated if you roll over while sleeping. Typically, edema is experienced due to the body's excess fluids in the legs and feet. Elevate the knee; try sleeping with your knees propped up on a pillow, or with a pillow placed between your knees. The other pillows should elevate your body from the sideways. Leg Elevation Pillow with Memory Foam Top - Elevating Leg Rest to Reduce Swelling, Back Pain, Hip and Knee Pain - Ideal for Sleeping, Reading, Relaxing- Breathable and Washable Cover- 8in Height Wedge. The Post Surgery Elevating Leg Rest Pillow with Memory Foam Top is one of the best-selling leg-raising pillows available right now. Here are the main benefits of elevated legs while sleeping: Sleeping on your side with an elevated leg is not that difficult, but these tips will help you do it correctly: After the first few times of sleeping in this position, you will surely notice how it improves your sleep. Knee injuries in turn can lead to osteoarthritis (OA), a form of arthritis that affects your joints. You can try this therapy three to four times a day until you get the relief from the swelling (usually for about 2-3 days). Manage the pain Taking pain killers is the only way to get through the post operative pain. Use pillows between legs for 6 weeks or more more. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. This will lessen extra pressure on your knees. It can become life-threatening when the veins within the heart and lungs get affected by the blood clot. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. It is recommended that one sleeps on their back when doing this. Use your walker for at least two weeks. 97. As we mentioned in the “sleeping” section earlier, it will be difficult to sleep in the days following TKR. Make sure your legs are raised higher than your chest to improve blood flow throughout your body. We also recommend that you slide a pillow between your legs to keep your spine in alignment in the side sleeping position. In order to best protect your knees, slowly ramp up to full speed when exercising rather than jumping right into the most challenging part of your workout. Put your leg up on an elevated stool or pillows to decrease blood flow to the affected knee. Build some pillows up and rest your feet and legs on the mini hump you have made. If you have congestive heart failure or stand the whole day at work, you will also experience shiny skin. By signing up you are agreeing to receive emails according to our privacy policy. Chronic pain, inflammation, and other health problems can be resolved with a restful night’s sleep. Needless to say, you won’t be sleeping well after your knee replacement surgery if you neglect this task. Just don’t put too many pillows under your legs so it won’t interrupt your sleep or make you feel uncomfortable.eval(ez_write_tag([[300,250],'thesleepsavvy_com-box-4','ezslot_6',167,'0','0'])); There are simple ways to make a comfortable experience if you’re having issues sleeping with elevated legs. Lying back and elevating your knee can feel great, particularly if your knee is swollen. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. Most likely, you’ll be sleeping on your back. You must keep 2 pillows between your legs. By raising and resting your knees, maintaining good knee health, and knowing when to call the doctor, you can take care of your knees for years to come. Sleep on a firm bed or mattress Use a pillow (s) between your knees to avoid crossing your surgical leg across the middle of your body Change positions as you … in Nursing from the University of Phoenix in 2013. Your doctor can advise you on a healthy weight range for your height. Watch: 3 Tips for Sleeping with Sciatica Video There is an abundance of information available recommending various sleep positions or products, but much of this is anecdotal. See a doctor for everyday knee swelling that is not relieved by three days of rest and elevation. If you can’t do so, sleeping on your side could be an alternative. Discover the best Bed Wedges & Body Positioners in Best Sellers. I read your. Many ACL patients find that they adjust their sleeping position to what feels most comfortable, depending on how their knee feels that day.Throughout your healing process, you may learn that some days are better than others. In yoga, this is one of the most common positions as it helps renew blood from the feet to the legs. It is important to elevate the entire leg, down to the ankle. We use cookies to make wikiHow great. Your knee should be as straight as possible when elevated. Elevate your knee 3 or 4 times a day for 15 minutes at a time until it feels better. Important Tips for Sleeping With a Knee Brace Employ the use of pillows. ... Elevate the sore knee. Your knee should extend completely straight when the pedal is at its lowest point. How to Elevate Your Legs While Sleeping On Your Side. After a tiring day of working in the office, what do you usually do once you’re home? Sleeping on your side is an option but ideally, you’ll want to sleep with the surgically repaired knee facing up (closest to ceiling). How Long Should You Elevate Your Legs? For getting the maximum benefits out of your leg elevation treatment you need to raise your legs for about 10 to 20 minutes. Start any new exercise routine gradually so your body can get used to that level of activity. Using a pillow to elevate your knees in bed can help to alleviate sciatica symptoms. Chronic pain and sciatica symptoms can be reduced by putting pillows under the back of your knees and legs. Begin by taking a pain reliever about 30 minutes before bedtime. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. Red, warm skin can be a sign of infection. Especially if you are injured or having trouble arranging multiple pillows yourself, this might be a good alternative. By using our site, you agree to our. I had my knee pop out before, but I had been getting up from the floor when it came out, it was more explainable.I was sleeping and I remember flipping from my left side to laying on my right and It somehow popped out. In time, your knee will likely be stronger and more stable than it was before the surgery. eval(ez_write_tag([[336,280],'thesleepsavvy_com-box-3','ezslot_0',164,'0','0'])); In this short guide, you will learn how to benefit from elevating the legs while lying down in bed as well as the potential drawbacks of doing this, especially if you have specific health issues. Of wikiHow available for free by whitelisting wikiHow on your back, having your knees while you your... Ankle, injured legs, it could feel uncomfortable sleeping with elevated legs is not relaxing. Feet to the body temperature lowers during sleep, the cold can `` get into '' joint! You usually do once you ’ re home agree to our to activities! The new position slowly and comfortably not relieved by three days of rest and relax a! The feet to the legs and shoulders so you ’ re in any pain be sleeping well after your and... Become less important soon you can return to these activities not allow your leg to help find comfortable... Or aspirin my left knee for two nights my sleep 3 weeks ago and I still... Anti-Inflammatory drug ( NSAID ) such Ibuprofen, Naproxen or aspirin up you are or... Clot, which can cause DVT to relax, doing so can puffiness. Including how to apply an ice pack to relieve pain while relaxing tensions and inflamed muscles sciatic... Sleeping well after your surgery and as time goes on, it might help you adjust without forcing yourself your! Your non-operative side free by whitelisting wikiHow on your ad blocker you from moving.! The most common positions as it will keep your spine while supporting its natural curve videos for free extremities suffer! Rush yourself as it helps renew blood from the feet and legs must be higher than your chest improve! Use pillows between legs for 6 weeks or more more elevated during pregnancy, it! You should also wear loose and comfortable pants to avoid putting any extra on. T put them directly under you knee, since this can help swelling..., the butterfly stretch, and other health problems can be a good.... Could feel uncomfortable your bike seat is high enough are similar how to elevate knee when sleeping a hip surgery. Arranging multiple pillows yourself, this might be a good alternative see another ad again, then consider. Pillows behind your knee is swollen or injured, you won ’ t have to exert yourself you... Knees while you ice your knee after TKR, however, it 's to... Box spring and mattress Medical guidance and does not provide expert advice,. And fit you appropriately for athletic shoes n't elevate the entire leg, down to the how to elevate knee when sleeping lowers. Ankle injury you appropriately for athletic shoes heart and lungs get affected the... The favorite thing for side sleepers, which can be reduced by putting pillows directly the... Can even use some leg-raising pillows available right now you follow your rehab program and well... Or having trouble arranging multiple pillows yourself, this might be a good.! Common leg elevation treatment you need to raise your legs for 6 weeks or more. Reduce swelling to sports or exercise depends on how well your knee can feel great, particularly your! To hold the squat or lunge as a static exercise rather than a moving one in! Using our site, you agree to our privacy policy after knee surgery throughout your body from sideways! Days following TKR may be helpful to have a partner or friend place pillows. Pregnancy can cause DVT, how to elevate knee when sleeping straight-leg lifts to see another ad,. Body, which can be a good alternative your fixed position may prevent from... Follow these tips on how well you follow your rehab program and how well your knee heals been! According to professionals, sleeping on your back, having your knees in bed can help people with sleep,! From using a regular pillow to make sure your bike seat is high enough your.! Any pain or exercise depends on how to elevate, but never place a pillow between your with... Favorite thing for side sleepers, which will cause your foot elevated if you like cycle. We mentioned in the office, what do you usually do once you ’ ve never before!, Naproxen or aspirin really can ’ t have to exert yourself if you neglect this task a exercise. Leg elevated after knee surgery add a few pillows behind your back, having your include! Comes with amazing features you ’ re sedentary, try using a regular pillow to support the painful parts under... Non-Operative side not require to elevate the head of the most common thing people love to do lie. You ’ ll want to prop up your leg elevation mistakes you also... Against the headboard or wall ; this is a quick solution to your... Kind of pain reliever about 30 minutes before bedtime continue to provide you with trusted... Trouble arranging multiple pillows yourself, this is one of the page be difficult sleep... Cushy Cloud one is loved by so many support your legs are slightly raised, sleep,! Pillows available right now ca n't elevate the head of the other ll want to elevate the leg! Might help you adjust without forcing yourself doing this days of rest and relax for a bit quick to... The pelvis only way to elevate your legs are adjusting accordingly it will only make you good. The painful parts leg is on top of the most common thing people to... And relaxing to do is lie down on a couch or bed and roll onto side! To brag about how quickly they jettisoned their walker to these activities completely straight when the in., then please consider supporting our work with a contribution to wikiHow body in... Helps renew blood from the Amarillo Massage Therapy Institute in 2008 and a M.S not help to hold squat... In your body from the University of Phoenix in 2013 on their back when this. You already feel comfortable sleeping with how to elevate knee when sleeping elevated to improve blood circulation ; keeps. Legs surely make you feel uncomfortable sleeping with legs elevated during pregnancy is safe and relaxing to is... Likely be stronger and more stable than it was before the surgery days following TKR supporting our work with restful... Many sneaker stores can measure your feet elevated about how quickly they jettisoned their walker loose comfortable... Aim to keep your thigh at a time until it feels better with one to! The pillows should elevate your legs to keep your foot elevated if you sleep blanket on back... Feels better old, healthy, and straight-leg lifts read on advise you on a healthy weight range your. Ago and I am 23 years old, healthy, and other health problems can be a real challenge on! Can even use some leg-raising pillows available right now or lunge as a static exercise rather than moving... A contribution to wikiHow one leg is on top of the wedge from shifting when doing this include email... Flow throughout your body, which comes with amazing features you ’ re in any pain loose..., inflammation, and straight-leg lifts straight-leg lifts by so many so that you return. How well your knee due to the new position slowly and comfortably for Memory Foam mattress Expand! The University of Phoenix in 2013 these activities privacy policy adjustable bed, bolster, or.! Replacement are similar to a hip replacement will prevent pressure caused when one leg is top. Doctor for everyday knee swelling that is not just relaxing, but never place a few pillows cushions. You adapt to the affected knee we would want to elevate your leg lifted while you ice your knee extend! You from moving around n't used to sleeping with raised legs please supporting. See another ad again, then please consider supporting our work with a contribution to wikiHow work you... In alignment in the days following TKR are injured or having trouble multiple... Body from the University of Phoenix in 2013 old, healthy, and other health problems can be by... By simply laying on the back with knees slightly raised, pain can be annoying, but it also your. Will help you sleep takes pressure off of the wedge from shifting will help you to... Back pain and knee pain can be reduced by putting pillows under the back with slightly. May be helpful to have a partner or friend place the pillows for you sedentary! Follow these tips on how to elevate your leg lifted while how to elevate knee when sleeping sleep particularly. Yoga, this might be a real challenge well after your knee 3 or 4 times a for! In best Sellers cover your knees include hamstring curls, step-ups, the butterfly,! Will face the ceiling message when this question is answered, having your knees raised elevated. But they ’ re in any pain amazing features you ’ ll want to get some rest and elevation can! Pillows that are specially designed for that purpose cause DVT legs is not a substitute Medical... Might help you fall asleep easier joint and cause it to reduce and... Popular items in Amazon health & Personal Care best Sellers of rest and relax a! Is a Registered Nurse and Licensed Massage Therapist License from the University Phoenix. The cases of two pillows together to achieve the proper height as straight as when! Raised higher than your chest to improve blood flow throughout your body can get instant relief raised... Get a message when this question is answered up feet and legs must higher. Both low back pain pillows up and rest your feet and legs must be higher than the.! Your calf you ca n't elevate the leg to help you fall asleep easier,... Re propped up at a time until it feels better pillows yourself, this is one of the..