{"id":1359,"date":"2012-05-02T21:39:44","date_gmt":"2012-05-03T04:39:44","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=1359"},"modified":"2012-05-02T21:39:44","modified_gmt":"2012-05-03T04:39:44","slug":"it-band-syndrome","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=1359","title":{"rendered":"IT Band Syndrome"},"content":{"rendered":"<p>So, a very common issue I see in runners is iliotibial band (ITB) syndrome. \u00a0In a nutshell, it involves excessive rubbing or friction of the ITB along the greater trochanter or lateral femoral epicondyle. \u00a0It is more common along the lower leg just above the knee and typically worsens with increasing mileage or stairs.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1376\" title=\"iliotibial-band-syndrome\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/iliotibial-band-syndrome-201x300.jpg\" alt=\"iliotibial-band-syndrome\" width=\"201\" height=\"300\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/iliotibial-band-syndrome-201x300.jpg 201w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/iliotibial-band-syndrome.jpg 251w\" sizes=\"auto, (max-width: 201px) 100vw, 201px\" \/><\/p>\n<p>The ITB is essential for stabilizing the knee during running. \u00a0Several factors may contribute to increased risk for this problem:<\/p>\n<ul>\n<li>Muscle imbalances (weak gluteus medius and deep hip external rotators)<\/li>\n<li>Uneven leg length<\/li>\n<li>High and low arches<\/li>\n<li>Increased pronation leading to excessive tibial rotation = friction of the band<\/li>\n<li>Improper training progression<\/li>\n<li>Faulty footwear<\/li>\n<li>Poor running mechanics<\/li>\n<li>Limited ankle mobility (specifically dorsiflexion)<\/li>\n<li>Tightness in the tensor fascia latae (TFL) and glute max<\/li>\n<\/ul>\n<p>Related information on this topic include a 2010 study published in <em>JOSPT<\/em> on competitive female runners with ITB syndrome:<\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed?term=Competitive%20Female%20Runners%20With%20a%20History%20of%20Iliotibial%20Band%20Syndrome%20Demonstrate%20Atypical%20Hip%20and%20Knee%20Kinematics\" target=\"_blank\">Click here to see the abstract of the study<\/a><\/p>\n<p><a href=\"https:\/\/blog.brianschiff.com\/?p=560\" target=\"_blank\">Click here to read an earlier blog post analysis of the above research article<\/a><\/p>\n<p>Common signs and symptoms include stinging or nagging lateral knee pain that worsens with continued running. \u00a0Hills and stairs may further aggravate symptoms. \u00a0Some runners even note a &#8220;locking up&#8221; sensation that forces them to stop running altogether. \u00a0How do I treat this?<\/p>\n<p><!--more--><\/p>\n<p>I advocate the following steps:<\/p>\n<ol>\n<li>PT evaluation with running specific joint assessments &#8211; this would include components of the SFMA or FMS based on the client and current situation<\/li>\n<li>Initiate and instruct in foam rolling<\/li>\n<li>Initiate and instruct in stretching to follow the foam rolling<\/li>\n<li>Begin corrective exercises to eliminate asymmetry<\/li>\n<li>Modify activity as needed based 100% on pain response<\/li>\n<li>Re-test and re-screen to gage effectiveness of corrective exercises<\/li>\n<\/ol>\n<p>The foam rolling positions I like are pictured below as they hit the various angles of soft tissue as it courses along the band itself. \u00a0Seeking the &#8220;hot spots&#8221; is a must. \u00a0Moving up the hip to roll over the TFL is important even though the pain may be closer to the knee. \u00a0Roll for 30-60 seconds at a time.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1383\" title=\"vid02073\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02073-300x168.jpg\" alt=\"vid02073\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02073-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02073-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02073.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1384\" title=\"vid02074\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02074-300x168.jpg\" alt=\"vid02074\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02074-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02074-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02074.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1385\" title=\"vid02075\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02075-300x168.jpg\" alt=\"vid02075\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02075-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02075-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/vid02075.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Note: Most runners I see develop this on one side only in response to asymmetry and imbalances. \u00a0The LQYBT (lower quarter Y-Balance test) may prove useful in assessing limb asymmetry and hip stability for these clients. \u00a0For more on the Y-Balance test simply <strong><a href=\"http:\/\/www.move2perform.com\/site\/index.php?option=com_content&amp;view=article&amp;id=5&amp;Itemid=2\" target=\"_blank\">click here<\/a><\/strong>.<\/p>\n<p>As far as stretching goes, I find that it can be difficult to get a &#8220;good stretch.&#8221; \u00a0The following two stretches are a few I teach clients to try at home. \u00a0The table stretch is one I do with stabilization and overpressure, but some clients like doing it at home and letting gravity gently stretch the hip\/ITB holding for 20-30 seconds and repeating 2-3 times.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1377\" title=\"table-itb-stretch\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/table-itb-stretch-300x168.jpg\" alt=\"table-itb-stretch\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/table-itb-stretch-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/table-itb-stretch-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/table-itb-stretch.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Another stretch I like is the rope stretch. \u00a0I often encourage a 2-3 second hold on this one and repeat 10 repetitions. \u00a0However, sustained holds for 20-30 seconds are fine as well.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1378\" title=\"rope-itb-stretch\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/rope-itb-stretch-300x168.jpg\" alt=\"rope-itb-stretch\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/rope-itb-stretch-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/rope-itb-stretch-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/rope-itb-stretch.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>These are some quick and effective ways to attack soft tissue restriction and fascial tightness. \u00a0Advanced users may want to use a softball or lacrosse ball to isolate the tissue and work even deeper. \u00a0Graston is also effective for this condition. \u00a0Keep in mind that stretches for the gluteus maximus such as a figure 4 stretch with hip flexion are also helpful since the glute max attaches directly to the ITB.<\/p>\n<p>In addition to addressing soft tissue problems, be sure to identify kinetic chain factors such as weakness, stiffness or asymmetry that may be the underlying cause of the ITB syndrome to begin with. \u00a0Often the source of the lateral knee pain originates above or below the knee joint.<\/p>\n<p>In many cases strengthening the gluteus medius is a primary goal, while trying to reduce the natural TFL dominance that so many clients gravitate toward. \u00a0I like side bridges and straight leg raises, but watch out for hip flexion as this is a sign of TFL dominance! \u00a0I utilize the Redcord exercise below and the side plank progression with many of my clients to increase gluteus medius strength &#8211; very effective too.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1389\" title=\"side-lying-suspended-bridge-finish\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-lying-suspended-bridge-finish-300x168.jpg\" alt=\"side-lying-suspended-bridge-finish\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-lying-suspended-bridge-finish-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-lying-suspended-bridge-finish-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-lying-suspended-bridge-finish.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1390\" title=\"side-plank-w-hip-abd-modified\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-modified-300x168.jpg\" alt=\"side-plank-w-hip-abd-modified\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-modified-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-modified-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-modified.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1391\" title=\"side-plank-w-hip-abd\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-300x168.jpg\" alt=\"side-plank-w-hip-abd\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/side-plank-w-hip-abd.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Keeping the body straight with these exercises is a must in order to reprogram the body to engage the right muscles more consistently. \u00a0My final piece of advice is to use ice for pain control and practice activity modification when inflammation and pain are limiting performance as running through this does not solve the problem.<\/p>\n<p>If you need a good foam roller or complete soft tissue care running kit, be sure to check out the Trigger Point products on my site at www.brianschiff.com.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So, a very common issue I see in runners is iliotibial band (ITB) syndrome. \u00a0In a nutshell, it involves excessive rubbing or friction of the ITB along the greater trochanter or lateral femoral epicondyle. \u00a0It is more common along the lower leg just above the knee and typically worsens with increasing mileage or stairs. The [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,7,31,8,12,26],"tags":[9,82,71,72,52,270,181,57],"class_list":["post-1359","post","type-post","status-publish","format-standard","hentry","category-hip","category-injury-prevention","category-knee","category-rehab","category-running","category-training","tag-add-new-tag","tag-it-band","tag-it-band-syndrome","tag-knee-injuries","tag-knee-pain","tag-lateral-knee-pain","tag-running-fitness","tag-running-injuries"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>IT Band Syndrome - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=1359\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"IT Band Syndrome - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"So, a very common issue I see in runners is iliotibial band (ITB) syndrome. \u00a0In a nutshell, it involves excessive rubbing or friction of the ITB along the greater trochanter or lateral femoral epicondyle. \u00a0It is more common along the lower leg just above the knee and typically worsens with increasing mileage or stairs. The [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.brianschiff.com\/?p=1359\" \/>\n<meta property=\"og:site_name\" content=\"Brian Schiff&#039;s Blog\" \/>\n<meta property=\"article:published_time\" content=\"2012-05-03T04:39:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/iliotibial-band-syndrome-201x300.jpg\" \/>\n<meta name=\"author\" content=\"Brian Schiff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Schiff\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=1359\",\"url\":\"https:\/\/blog.brianschiff.com\/?p=1359\",\"name\":\"IT Band Syndrome - Brian Schiff's Blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#website\"},\"datePublished\":\"2012-05-03T04:39:44+00:00\",\"dateModified\":\"2012-05-03T04:39:44+00:00\",\"author\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\"},\"breadcrumb\":{\"@id\":\"https:\/\/blog.brianschiff.com\/?p=1359#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.brianschiff.com\/?p=1359\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=1359#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.brianschiff.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"IT Band Syndrome\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.brianschiff.com\/#website\",\"url\":\"https:\/\/blog.brianschiff.com\/\",\"name\":\"Brian Schiff's Blog\",\"description\":\"Injury Prevention, Sports Rehab &amp; Performance Training Expert\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.brianschiff.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\",\"name\":\"Brian Schiff\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"caption\":\"Brian Schiff\"},\"sameAs\":[\"http:\/\/www.brianschiff.com\"],\"url\":\"https:\/\/blog.brianschiff.com\/?author=2\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"IT Band Syndrome - Brian Schiff's Blog","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":"https:\/\/blog.brianschiff.com\/?p=1359","og_locale":"en_US","og_type":"article","og_title":"IT Band Syndrome - Brian Schiff's Blog","og_description":"So, a very common issue I see in runners is iliotibial band (ITB) syndrome. \u00a0In a nutshell, it involves excessive rubbing or friction of the ITB along the greater trochanter or lateral femoral epicondyle. \u00a0It is more common along the lower leg just above the knee and typically worsens with increasing mileage or stairs. The [&hellip;]","og_url":"https:\/\/blog.brianschiff.com\/?p=1359","og_site_name":"Brian Schiff's Blog","article_published_time":"2012-05-03T04:39:44+00:00","og_image":[{"url":"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2012\/05\/iliotibial-band-syndrome-201x300.jpg"}],"author":"Brian Schiff","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Brian Schiff","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blog.brianschiff.com\/?p=1359","url":"https:\/\/blog.brianschiff.com\/?p=1359","name":"IT Band Syndrome - Brian Schiff's Blog","isPartOf":{"@id":"https:\/\/blog.brianschiff.com\/#website"},"datePublished":"2012-05-03T04:39:44+00:00","dateModified":"2012-05-03T04:39:44+00:00","author":{"@id":"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473"},"breadcrumb":{"@id":"https:\/\/blog.brianschiff.com\/?p=1359#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.brianschiff.com\/?p=1359"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.brianschiff.com\/?p=1359#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.brianschiff.com\/"},{"@type":"ListItem","position":2,"name":"IT Band Syndrome"}]},{"@type":"WebSite","@id":"https:\/\/blog.brianschiff.com\/#website","url":"https:\/\/blog.brianschiff.com\/","name":"Brian Schiff's Blog","description":"Injury Prevention, Sports Rehab &amp; Performance Training Expert","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.brianschiff.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473","name":"Brian Schiff","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.brianschiff.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g","caption":"Brian Schiff"},"sameAs":["http:\/\/www.brianschiff.com"],"url":"https:\/\/blog.brianschiff.com\/?author=2"}]}},"_links":{"self":[{"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=\/wp\/v2\/posts\/1359","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1359"}],"version-history":[{"count":22,"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=\/wp\/v2\/posts\/1359\/revisions"}],"predecessor-version":[{"id":1400,"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=\/wp\/v2\/posts\/1359\/revisions\/1400"}],"wp:attachment":[{"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.brianschiff.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}