How to Sleep After Meniscus Surgery?

Why is sleep important after meniscus surgery?

Sleep is important in the healing process after meniscus surgery. Sleep releases growth hormones, which are essential for muscle repair, regeneration, and growth. It allows your body to repair damaged tissues and manage pain. Adequate sleep boosts your energy levels and improves your mood, which are important for the recovery process.

What are the best sleeping positions after meniscus surgery?

There are two positions that can try to help you sleep better after meniscus surgery, which are: 

• Back-sleeping position:

  • For this position, you can put one pillow under your knee and two pillows under your ankle to elevate your leg above your heart level.

  • As swelling may occur after meniscus surgery, elevating your leg can help reduce fluid buildup in your knee and ease inflammation. 

• Side-sleeping position:

  • If you choose to sleep on your side, lie on your non-affected leg with a pillow in between your knees to elevate your leg slightly.

  • Using a pillow to support between your knees can help reduce pain after meniscus surgery and improve your sleep.

Why should I elevate my legs when I sleep?

In addition to easing discomfort and aiding sleep after surgery, elevating your legs while sleeping offers several other benefits. These include:

• Reduces swelling and inflammation:

  • By raising your leg above heart level, gravity helps drain excess fluid from the knee and lower leg. This significantly reduces swelling, easing pressure and discomfort around the joint.

• Improves circulation and lowers clot risk:

  • Elevation promotes blood flow back toward the heart, which can reduce pressure in the knee region and help prevent blood clots.

• Alleviates pain:

  • Elevating your leg while you sleep can help reduce pressure on your knee and ease swelling and pain.

• Speeds up healing:

  • Better circulation delivers more oxygen and nutrients to the surgical site. Combined with reduced swelling, this creates an optimal environment for tissue repair and supports your rehabilitation process.

How to properly elevate your leg while sleeping?

If the suggested sleeping position becomes uncomfortable during sleep, it's okay to adjust slightly, but try to maintain elevation as much as possible during the initial recovery period. Here's how to elevate your feet properly while sleeping, which includes:

• Straight, not bent:

  • Keep your knee and leg straight, not bent or angled.

• Use pillows under the foot or ankle:

  • As discussed previously in this article, place pillows under your foot or ankle, not directly under the knee, to gently lift the whole leg above your heart.

• Ideal height:

  • Aim for the knee area to be above the level of your heart. A wedge pillow or stack of two to four pillows often works well.

For the first few days, make sure you keep your leg up high, with your knee straight and your foot raised above your heart. Do this with gentle movement and exercises to help your body recover. And always follow your surgeon's advice.

For more information about improving your sleep after knee surgery and to receive advice tailored to your recovery, consider speaking with a healthcare professional. You may contact Thomson Medical to arrange a consultation for personalised guidance on your post-surgical care and sleep needs.

How do I manage pain and discomfort at night?

It is completely normal to experience pain and swelling in your knee after a meniscus surgery, especially during the first few weeks. Your body is healing, and you may find that discomfort feels worse at night because you're lying still and have fewer things to distract you.

There are several methods to manage pain and discomfort in your knee at night after meniscus surgery, which include: 

• Pain management:

  • Take your prescribed pain medications as directed by your doctor

  • Apply ice packs to your knee for 15-20 minutes before bedtime

  • Cold therapy helps reduce both pain and swelling

  • Always wrap ice packs in a thin towel to protect your skin

• Gentle movement and touch:

  • Try light stretching exercises recommended by your physical therapist

  • Gentle self-massage around the knee area can provide relief

  • These techniques help improve blood flow and reduce stiffness

• Relaxation technique:

  • Breathing exercises and mindfulness help relax your nervous system and manage pain and discomfort in your knees. To do this, follow these steps:

    • Practice slow, deep breathing for 5-10 minutes before you go to bed

    • Breathe in slowly through your nose, then breathe out through your mouth

• Sleep habits and environment: 

  • Good sleep habits support your body's natural healing process and help you cope with pain.

    • Go to bed and wake up at the same time every day, even on weekends

    • This helps regulate your body's internal clock

    • Consistent sleep patterns improve overall sleep quality

  • Make sure your bedroom is dark, cold, quiet, and comfortable to promote a good sleep.

  • Using alternatives, such as earplugs, blackout curtains, and white noise, can also improve your sleep quality by reducing noise and light disturbances.

• Avoid stimulants: 

  • Avoid taking caffeinated drinks, such as coffee, carbonated drinks, and alcohol, before going to sleep. Too much screen time on televisions and phones may also affect sleep quality.

How do I keep my surgical site safe while sleeping?

• You can use a pillow to support your leg when you are lying on your back or side during sleep. Using a pillow or leg-raise device as a support can reduce pressure on the incision and improve circulatory flow in your knee. 

• Avoid bending your knee during the first few weeks after meniscus surgery to protect the repaired meniscus. 

• You can wear a knee brace to support your knee when your doctor recommends it. 

• It is important to keep your surgical site clean and dry after meniscus surgery. If you experience severe pain, swelling and discharge from the surgical site, it is important to inform your doctor. You should also consult your doctor for postoperative wound care. 

FAQ

When can I sleep on my side after meniscus surgery?

It is generally not advisable to sleep on your side during the first few weeks after meniscus surgery because sleeping on your side may put pressure on your knee, which could potentially disrupt the blood flow. However, you can sleep on your side 4 to 6 weeks after the surgery. 

Should I wear a knee brace while sleeping?

You can wear a knee brace to keep your knee maintained in an extended position for several weeks after the surgery. Sleeping with a knee brace keeps your knee in a comfortable position. 

How long should I keep my leg elevated at night after meniscus repair?

Your doctor might advise you to keep your leg elevated for about 15 to 20 minutes every night to improve circulation and reduce swelling in your leg. You can also elevate your leg anytime throughout the day.

What if I can’t sleep due to pain?

Are there special pillows or supports that help?

You can use a leg elevation pillow to raise your leg. There are a few types of leg elevation pillows, such as adjustable ones, memory foam pillows, and wedge pillows. 

Should I place the pillow under my knee or ankle for proper elevation?

You should never put a pillow directly under the knee, as it may bend or strain the joint. Instead, elevate using pillows or a wedge under the ankle or foot, ensuring that your leg, from heel to thigh, is straight and lifted above heart height.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations based on your medical conditions, request an appointment with Thomson Medical.