{"id":5170,"date":"2017-08-04T09:00:42","date_gmt":"2017-08-04T13:00:42","guid":{"rendered":"http:\/\/elbowglitter.com\/blog\/?p=5170"},"modified":"2017-08-04T07:38:17","modified_gmt":"2017-08-04T11:38:17","slug":"avoiding-injury-training","status":"publish","type":"post","link":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/","title":{"rendered":"Avoiding Injury While Training"},"content":{"rendered":"<figure id=\"attachment_5171\" aria-describedby=\"caption-attachment-5171\" style=\"width: 300px\" class=\"wp-caption alignright\"><a href=\"http:\/\/elbowglitter.com\/blog\/wp-content\/uploads\/2017\/08\/stretch_1501846548.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5171\" src=\"http:\/\/elbowglitter.com\/blog\/wp-content\/uploads\/2017\/08\/stretch_1501846548-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"http:\/\/elbowglitter.com\/blog\/wp-content\/uploads\/2017\/08\/stretch_1501846548-300x200.jpg 300w, http:\/\/elbowglitter.com\/blog\/wp-content\/uploads\/2017\/08\/stretch_1501846548.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><figcaption id=\"caption-attachment-5171\" class=\"wp-caption-text\"><a href=\"https:\/\/pixabay.com\/users\/RyanMcGuire\/\">RyanMcGuire<\/a> \/ Pixabay<\/figcaption><\/figure>\n<p>Injury prevention is one of the most important elements of a running or triathlon training program. \u00a0And yet, so many of us fail to do it. \u00a0I am terrible about stretching and have to force myself to do my strength training. \u00a0And you know what? \u00a0It shows. \u00a0Right now, I&#8217;m dealing with pain and tightness that could so easily have been prevented if I just did a series of stretches every day. \u00a0Good job, self.<\/p>\n<p>Conveniently, I recently got an email from Cigna with some stretching tips that I&#8217;ve been using, and I decided to share the article here. \u00a0(I&#8217;m getting nothing from Cigna for sharing this, it&#8217;s just good content that I thought should be shared.) \u00a0 So who is willing to commit to a stretching and strengthening routine with me?<\/p>\n<p><span style=\"text-decoration: underline;\">Injury Free Training Preparation<br \/>\n<\/span>Antonio Williams, M.S., NASM, P.E.S, Health Engagement Consultant<\/p>\n<p>A mistake some runners make is not including strength training in their training program. Running without strength training could lead to injuries. You may wonder, \u201chow can strength training prevent injuries?\u201d Every time your foot hits the ground, it absorbs a small shock which tires your muscles as you run. Continuous running (pounding the pavement) can fatigue your muscles. As you increase your running miles, this will force your other muscles to compensate. When muscles compensate, they work harder than they should. This is when your body becomes susceptible to injury.<\/p>\n<p>Running provides more muscular endurance than muscular strength. So you need strength training for your upper, as well as lower body, to prevent injury.<\/p>\n<p>A lack of flexibility is the most common cause for injuries. Tight calves, hip flexors, IT bands (side of thigh), quadriceps, lats (back) and adductors (groin) all will put the runner at risk. These muscles are usually tight for people who have desk jobs or sit a lot. Athletes with tight muscles also may have slight external rotation when their foot lands during sprints. Running at top speed with a slight external rotation can cause groin strain, a pulled hip flexor and lower back pain. This is just one example of how a lack of flexibility can prevent efficient top-end speed.<\/p>\n<p>A lack of flexibility may also alter proper running mechanics. Runners who can&#8217;t maintain proper running form will, ultimately, begin to slow down. This is because certain muscles are working harder than other muscles and fatigue sooner. Continued running with altered running mechanics will increase the chance of injury.<\/p>\n<p>Imagine if four people are carrying a box and they each have a corner to hold. If two people decide not to carry the box, there\u2019s more weight and pressure on the other two people. Although they are strong enough, they will soon tire out and drop the box. This same concept can happen with your body. A lack of flexibility will cause certain muscles to work harder than others. Soon your body will \u201cdrop the box\u201d and you\u2019ll experience muscular injuries.<\/p>\n<p>Strength training two or three days a week will help your body absorb the constant pounding of the pavement. Over time, your muscles won&#8217;t tire as quickly. You\u2019ll be able to run further, faster and for longer durations. This takes some time, so give this routine a couple of weeks to see a difference.<\/p>\n<p>Stretching before and after your workouts also will help keep your body balanced. As a runner, it\u2019s important to keep your muscles as flexible as possible. You want to prevent muscles from compensating to the point where you alter your running form. This could lead to injuries.<\/p>\n<p><strong>Calf stretch<\/strong><\/p>\n<p>Put both hands against a wall with arms extended. Lean with one leg bent forward and the other leg extended back. Keep your knee straight and foot positioned forward. Push rear heel to floor (toe pointed straight ahead) and move hips slightly forward. Hold stretch. Repeat with opposite leg.<\/p>\n<p><strong>Back stretch<\/strong><\/p>\n<p>Kneel in front of a chair or stable surface. Place one hand on the surface and slowly lower chest toward the ground. Feel the stretch in your upper shoulder area around your armpit. Do not arch your lower back, and tighten your core as you lower your chest. Repeat on opposite side.<\/p>\n<p><strong>Quad stretch<\/strong><\/p>\n<p>Kneel with one knee on a padded mat and your other foot positioned forward. Place back foot onto a stable surface like a bench. Slowly drive hip forward and squeeze glute on the same side as the quad being stretched. Hold stretch. Repeat with opposite side.<\/p>\n<p><strong>Groin stretch<\/strong><\/p>\n<p>Stand next to a stable, knee-high surface. Place your foot on the surface and slowly reach your hand toward your feet. Feel the stretch in the groin area of your leg on the surface. Keep both toes straight ahead, as feet may have a tendency to point outward. Do not shift hips toward leg on the surface. Repeat on opposite leg.<\/p>\n<p>Using these stretches may help prevent injuries.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Injury prevention is one of the most important elements of a running or triathlon training program. \u00a0And yet, so many of us fail to do it. \u00a0I am terrible about stretching and have to force myself to do my strength training. \u00a0And you know what? \u00a0It shows. \u00a0Right now, I&#8217;m dealing with pain and tightness [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[41],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Avoiding Injury While Training - Elbowglitter<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Avoiding Injury While Training - Elbowglitter\" \/>\n<meta property=\"og:description\" content=\"Injury prevention is one of the most important elements of a running or triathlon training program. \u00a0And yet, so many of us fail to do it. \u00a0I am terrible about stretching and have to force myself to do my strength training. \u00a0And you know what? \u00a0It shows. \u00a0Right now, I&#8217;m dealing with pain and tightness [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\" \/>\n<meta property=\"og:site_name\" content=\"Elbowglitter\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-04T13:00:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-08-04T11:38:17+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/elbowglitter.com\/blog\/wp-content\/uploads\/2017\/08\/stretch_1501846548-300x200.jpg\" \/>\n<meta name=\"author\" content=\"Megan\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Megan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#article\",\"isPartOf\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\"},\"author\":{\"name\":\"Megan\",\"@id\":\"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6\"},\"headline\":\"Avoiding Injury While Training\",\"datePublished\":\"2017-08-04T13:00:42+00:00\",\"dateModified\":\"2017-08-04T11:38:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\"},\"wordCount\":835,\"commentCount\":2,\"publisher\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6\"},\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\",\"url\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\",\"name\":\"Avoiding Injury While Training - Elbowglitter\",\"isPartOf\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/#website\"},\"datePublished\":\"2017-08-04T13:00:42+00:00\",\"dateModified\":\"2017-08-04T11:38:17+00:00\",\"breadcrumb\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/elbowglitter.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Avoiding Injury While Training\"}]},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/elbowglitter.com\/blog\/#website\",\"url\":\"http:\/\/elbowglitter.com\/blog\/\",\"name\":\"Elbowglitter\",\"description\":\"Getting back to running and other adventures\",\"publisher\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/elbowglitter.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6\",\"name\":\"Megan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/0.gravatar.com\/avatar\/c4db1c919d5cef58581b42cbf04a4878?s=96&d=mm&r=pg\",\"contentUrl\":\"http:\/\/0.gravatar.com\/avatar\/c4db1c919d5cef58581b42cbf04a4878?s=96&d=mm&r=pg\",\"caption\":\"Megan\"},\"logo\":{\"@id\":\"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/image\/\"},\"url\":\"http:\/\/elbowglitter.com\/blog\/author\/megan\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Avoiding Injury While Training - Elbowglitter","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/","og_locale":"en_US","og_type":"article","og_title":"Avoiding Injury While Training - Elbowglitter","og_description":"Injury prevention is one of the most important elements of a running or triathlon training program. \u00a0And yet, so many of us fail to do it. \u00a0I am terrible about stretching and have to force myself to do my strength training. \u00a0And you know what? \u00a0It shows. \u00a0Right now, I&#8217;m dealing with pain and tightness [&hellip;]","og_url":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/","og_site_name":"Elbowglitter","article_published_time":"2017-08-04T13:00:42+00:00","article_modified_time":"2017-08-04T11:38:17+00:00","og_image":[{"url":"http:\/\/elbowglitter.com\/blog\/wp-content\/uploads\/2017\/08\/stretch_1501846548-300x200.jpg"}],"author":"Megan","twitter_misc":{"Written by":"Megan","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#article","isPartOf":{"@id":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/"},"author":{"name":"Megan","@id":"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6"},"headline":"Avoiding Injury While Training","datePublished":"2017-08-04T13:00:42+00:00","dateModified":"2017-08-04T11:38:17+00:00","mainEntityOfPage":{"@id":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/"},"wordCount":835,"commentCount":2,"publisher":{"@id":"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6"},"articleSection":["Fitness"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#respond"]}]},{"@type":"WebPage","@id":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/","url":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/","name":"Avoiding Injury While Training - Elbowglitter","isPartOf":{"@id":"http:\/\/elbowglitter.com\/blog\/#website"},"datePublished":"2017-08-04T13:00:42+00:00","dateModified":"2017-08-04T11:38:17+00:00","breadcrumb":{"@id":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/"]}]},{"@type":"BreadcrumbList","@id":"http:\/\/elbowglitter.com\/blog\/2017\/08\/04\/avoiding-injury-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"http:\/\/elbowglitter.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Avoiding Injury While Training"}]},{"@type":"WebSite","@id":"http:\/\/elbowglitter.com\/blog\/#website","url":"http:\/\/elbowglitter.com\/blog\/","name":"Elbowglitter","description":"Getting back to running and other adventures","publisher":{"@id":"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/elbowglitter.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/f22c797e4ef4db1718a066ac354deba6","name":"Megan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/image\/","url":"http:\/\/0.gravatar.com\/avatar\/c4db1c919d5cef58581b42cbf04a4878?s=96&d=mm&r=pg","contentUrl":"http:\/\/0.gravatar.com\/avatar\/c4db1c919d5cef58581b42cbf04a4878?s=96&d=mm&r=pg","caption":"Megan"},"logo":{"@id":"http:\/\/elbowglitter.com\/blog\/#\/schema\/person\/image\/"},"url":"http:\/\/elbowglitter.com\/blog\/author\/megan\/"}]}},"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pfIrH-1lo","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":6679,"url":"http:\/\/elbowglitter.com\/blog\/2019\/01\/17\/putting-wheels-on-a-squash-is-harder-than-you-think\/","url_meta":{"origin":5170,"position":0},"title":"Putting Wheels on a Squash is Harder than you Think","date":"January 17, 2019","format":false,"excerpt":"I'm just back from an absolutely amazing trip to Walt Disney World to cheer at WDW Marathon Weekend. This was the second year in a row that I went and didn't race. Last year, I was dealing with a then-undiagnosed injury, so I didn't really have any emotions tied to\u2026","rel":"","context":"In &quot;Health&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/elbowglitter.com\/blog\/wp-content\/uploads\/2019\/01\/img_2533.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3256,"url":"http:\/\/elbowglitter.com\/blog\/2015\/01\/20\/cigna-blogger-cookoff\/","url_meta":{"origin":5170,"position":1},"title":"Cigna Blogger Cookoff","date":"January 20, 2015","format":false,"excerpt":"A few weeks before\u00a0Disney Marathon Weekend, I got an email from the lovely Lauren at Cigna inviting me to participate in a blogger event the afternoon of the 10K. \u00a0Blogger event? \u00a0Awesome! The scary thing? \u00a0This was a Blogger Cookoff Challenge. \u00a0Think \"Chopped.\" \u00a0We would be divided into teams, paired\u2026","rel":"","context":"In &quot;Fitness&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/elbowglitter.com\/blog\/wp-content\/uploads\/2015\/01\/IMG_1925-300x225.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4134,"url":"http:\/\/elbowglitter.com\/blog\/2016\/01\/18\/cigna-blogger-event-recap\/","url_meta":{"origin":5170,"position":2},"title":"Cigna Blogger Event Recap","date":"January 18, 2016","format":false,"excerpt":"Now that I'm almost recovered from my cold, it's past time I do a recap of the awesome Cigna blogger event that I was invited to during Disney Marathon Weekend. \u00a0Cigna is the main sponsor of marathon weekend and it was great to be a part of their blogger event.\u2026","rel":"","context":"In &quot;Disney&quot;","img":{"alt_text":"_PD44798","src":"https:\/\/i0.wp.com\/elbowglitter.com\/blog\/wp-content\/uploads\/2016\/01\/PD44798-1024x682.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":5994,"url":"http:\/\/elbowglitter.com\/blog\/2018\/01\/12\/wdw-cigna-blogger-meetup-recap\/","url_meta":{"origin":5170,"position":3},"title":"WDW Cigna Blogger Meetup Recap","date":"January 12, 2018","format":false,"excerpt":"This past weekend, I was down at Walt Disney World to cheer on friends and strangers running the various races over WDW Marathon weekend.\u00a0 In previous years, I had run at least one race that weekend.\u00a0 Last year, I took the year off and stayed home, and I was filled\u2026","rel":"","context":"In &quot;Disney&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/elbowglitter.com\/blog\/wp-content\/uploads\/2018\/01\/Marquee-300x200.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":453,"url":"http:\/\/elbowglitter.com\/blog\/2012\/07\/09\/runners-world-challenge-with-rundisney\/","url_meta":{"origin":5170,"position":4},"title":"Runner&#8217;s World Challenge with runDisney","date":"July 9, 2012","format":false,"excerpt":"Too bad I'm already registered! Runner\u2019s World and runDisney Partner on VIP Challenge Experience, Training for 20th Anniversary Walt Disney Marathon Weekend Disney Marathon, Half Marathon and Goofy Challenge Jan. 12-13, 2013 Become Part of Runner\u2019s World Challenge JULY 9, 2012 \u2013 (New York and Lake Buena Vista, Fla.) -\u2026","rel":"","context":"In &quot;Disney&quot;","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":406,"url":"http:\/\/elbowglitter.com\/blog\/2012\/05\/17\/rundisney-running-around-the-speedway\/","url_meta":{"origin":5170,"position":5},"title":"runDisney &#8211; Running around the Speedway!","date":"May 17, 2012","format":false,"excerpt":"Runners to Race Around the \u201cHigh Banks\u2019\u2019 and \u201cBases\u2019\u2019 As Part of 20th Anniversary Walt Disney World Marathon Course 2013 Disney Marathon route to go through baseball stadium and speedway; course tweaks build on list of new 2013 enhancements LAKE BUENA VISTA, Fla. - (May 16, 2012) - Runners in\u2026","rel":"","context":"In &quot;Disney&quot;","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/posts\/5170"}],"collection":[{"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/comments?post=5170"}],"version-history":[{"count":1,"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/posts\/5170\/revisions"}],"predecessor-version":[{"id":5172,"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/posts\/5170\/revisions\/5172"}],"wp:attachment":[{"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/media?parent=5170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/categories?post=5170"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/elbowglitter.com\/blog\/wp-json\/wp\/v2\/tags?post=5170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}