{"id":11989,"date":"2024-07-25T07:54:11","date_gmt":"2024-07-25T14:54:11","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=11989"},"modified":"2024-08-22T18:27:23","modified_gmt":"2024-08-23T01:27:23","slug":"runners-knee-recovery","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/runners-knee-recovery\/","title":{"rendered":"How to Speed Up Your Runner&#8217;s Knee Recovery"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-11990\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall-24-Tide-RX-Cream-Charcoal-Lifestyle_edc8c1f9-low.jpg\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall-24-Tide-RX-Cream-Charcoal-Lifestyle_edc8c1f9-low.jpg 1000w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall-24-Tide-RX-Cream-Charcoal-Lifestyle_edc8c1f9-low-300x200.jpg 300w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall-24-Tide-RX-Cream-Charcoal-Lifestyle_edc8c1f9-low-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>Whether you\u2019re a legend on the track or just enjoy the occasional jog around the neighborhood, you already know that recovering from runner\u2019s knee is no joke. From taking some much-needed R&amp;R to offering your body some extra cushioning and support, there are several ways you can support your knees on the road to recovery.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">For the know-how on knee recovery after running, we\u2019re exploring an overview of the right kind of footwear for maximum knee support (hint: they\u2019re more stylish than you think).\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Read on to learn more about runner\u2019s knee, key steps you\u2019ll want to take to prevent further injury, and helpful exercises and stretches to help rehabilitate your joints and muscles so you can prepare to hit the pavement.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Understanding Runner&#8217;s Knee: Causes and Symptoms<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Runner&#8217;s knee, also known as patellofemoral pain syndrome (PFPS), is a common injury among runners and athletes.<\/span><span style=\"font-weight: 400;\"> You\u2019ll likely notice that it manifests as pain around the kneecap, and it can have a significant impact on your running performance and daily activities.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Understanding what causes knee pain is crucial for managing and recovering from this condition effectively.\u00a0 Here\u2019s a look at some of the common factors that can cause runner\u2019s knee:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overuse<\/b><span style=\"font-weight: 400;\"> \u2013 Repetitive activities such as running, cycling, or jumping can lead to wear and tear on the knee joint, so it\u2019s always important to listen to your body and pace yourself whether running recreationally or training for a race.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle imbalances<\/b><span style=\"font-weight: 400;\"> \u2013 Weakness in the quadriceps, hamstrings, or hip muscles can affect knee stability and alignment, so stretching and exercising in between runs can help maintain your strength and mobility, and put less pressure on your knee joints.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improper technique<\/b><span style=\"font-weight: 400;\"> \u2013 As a runner, it\u2019s important to have the right form, since poor running technique can place undue stress on the knee, leading to runner\u2019s knee and other potential injuries.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Footwear issues<\/b><span style=\"font-weight: 400;\"> \u2013 When it comes to caring for your knees, the right footwear is crucial. That\u2019s because wearing inappropriate or worn-out shoes can contribute to knee pain caused by a lack of cushioning or adequate support.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anatomical factors<\/b><span style=\"font-weight: 400;\"> \u2013 Certain foot types or structural differences, such as flat feet or high arches, can predispose individuals to runner&#8217;s knee. Fortunately, <\/span><a href=\"https:\/\/www.vionicshoes.com\/women\/womens-insoles.html?icid=topnav_womens_insoles_plp\"><span style=\"font-weight: 400;\">orthotic insoles<\/span><\/a><span style=\"font-weight: 400;\"> and orthopedic footwear can be a game-changer when it comes to offering your feet the support they need to run with ease and maintain proper bodily alignment.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">So, how can you spot runner\u2019s knee? You may notice symptoms like a dull, aching pain around the kneecap, swelling around the knee joint, and a sensation of grinding or popping when bending your knee.<\/span><span style=\"font-weight: 400;\"> Recognizing these symptoms early on can help you prevent further injury (and get started healing).\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Immediate Steps to Take After Injury<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you experience knee pain while running or after a workout, it can be a warning sign that you\u2019re developing runner\u2019s knee. Here are some steps you can take to prevent it from getting worse and ensure your knees are running ready again soon:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 1: Rest<\/b><span style=\"font-weight: 400;\"> \u2013 At the first sign of pain, stop any activity that seems to aggravate it. This means you\u2019ll want to avoid running or high-impact exercises until the pain subsides and give your body time to rest.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 2: Ice the area<\/b><span style=\"font-weight: 400;\"> \u2013 If you think you have runner\u2019s knees, apply ice to the affected area for 15 to 20 minutes every few hours. This can help reduce swelling and numb the pain.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 3: Apply compression<\/b><span style=\"font-weight: 400;\"> \u2013 Use a compression bandage or knee sleeve to help minimize swelling and provide support for your joints and muscles while you carry on with regular activities like standing and walking.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 4: Keep it elevated<\/b><span style=\"font-weight: 400;\"> \u2013 When you\u2019re not bearing weight on your knee, try to keep it elevated (above heart level) to reduce swelling in the area and relieve pain.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The RICE method (which involves rest, ice, compression, and elevation) is a crucial component of the initial stages of recovery. If you\u2019re unsure whether you\u2019re developing this condition, it\u2019s a good idea to take time away from running. Remember, runner\u2019s knee recovery time is usually four to six weeks.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Effective Rest and Recovery Techniques<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While being diagnosed with runner\u2019s knee can cause a bit of a stall in your training, effective rest and recovery techniques can help you make a full recovery. Here are some tips for giving your body adequate R&amp;R:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gradually return to activity<\/b><span style=\"font-weight: 400;\"> \u2013 As exciting as it may seem to notice that your body\u2019s recovering, don\u2019t rush the process. Once the pain subsides, take your time and reintroduce physical activities gradually. Start with low-impact exercises like swimming or cycling before returning to running.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try cross-training<\/b><span style=\"font-weight: 400;\"> \u2013 While you\u2019re taking a break from running, you can engage in alternative forms of exercise that don\u2019t stress the knee, like yoga or Pilates, to help stretch and strengthen your muscle groups while allowing the knee to heal.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you notice it\u2019s taking several weeks for the pain to subside, you may want to get a hold of a physiotherapist, who can provide personalized rehabilitation techniques to strengthen your knee and improve flexibility while you heal.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.vionicshoes.com\/women\/performance-and-recovery-shoes.html?icid=topnav_womens_recovery_plp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-12003\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall22_Recovery-Sandals.jpg\" alt=\"\" width=\"600\" height=\"200\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall22_Recovery-Sandals.jpg 600w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2024\/08\/Fall22_Recovery-Sandals-300x100.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Essential Exercises for Runner&#8217;s Knee Rehabilitation<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating specific exercises into your recovery plan can help strengthen the muscles around the knee and improve overall stability. Here are some essential runner\u2019s knee recovery exercises:<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Straight Leg Raises<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re healing from a running injury, you\u2019ll want to focus on strengthening the surrounding muscles, including your quadriceps. To target this muscle group, you can practice straight leg raises.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">First, lie on your back with one leg bent and the other straight. Raise your straight leg to the height of your opposite bent knee, hold for a few seconds, and lower it back down. Repeat 10 to 15 times on each leg.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Hamstring Curls<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another helpful exercise when recovering from runner\u2019s knee is hamstring curls, which can help you build your thigh muscles for added knee support.<\/span><span style=\"font-weight: 400;\"> Start by standing and bending one knee, bringing your heel towards your glutes.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Hold for a few seconds and lower your foot back down to the ground. Repeat 10 to 15 times, and then switch legs to ensure you\u2019re strengthening your muscles equally.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Side Leg Raises<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side leg raises are an exercise that involves abducting, which means to push away your leg from the centerline of your body. This multifaceted move allows you to strengthen several muscle groups, including your thighs, glutes, and hips.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">To begin, lie on your side with your legs out straight and lift your top leg towards the ceiling. Hold for a moment (you can count backward from three), and lower your leg back down. Then, repeat 10 to 15 times on each side.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Calf Raises<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aside from focusing on your hips and thighs, you may also want to strengthen the muscles below your knees, like your calves, for additional support and stability.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">To complete calf raises, stand with your feet shoulder-width apart. Then, slowly raise your heels off the ground, balancing on your toes. Hold for a moment, then lower back down. Repeat 15 to 20 times.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Pro Tip<\/b><span style=\"font-weight: 400;\">: Try one round of calf raises during a commercial break or in between meetings to easily add them to your existing routines.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Wall Sits<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For another quad-focused exercise, make sure to give wall sits a try. Begin by leaning with your back against a wall and slide down until your knees are at a 90-degree angle. Then, hold this position for 20 to 30 seconds, gradually increasing the duration as you build up strength.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Wall sits are easy to add to your busy day, whether you\u2019re at the office or at home, making them an accessible way to add runner\u2019s knee recovery exercises to your everyday routine.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">The Role of Stretching in Recovery<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching plays a vital role in the recovery process by improving flexibility and reducing muscle tension. Here are some effective stretches to incorporate into your routine:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstring stretch<\/b><span style=\"font-weight: 400;\"> \u2013 Sit on the ground with one leg extended and the other bent. Reach toward the toes of the extended leg and hold for about 30 seconds.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calf stretch<\/b><span style=\"font-weight: 400;\"> \u2013 Stand facing a wall, place one foot behind the other, and lean forward to stretch the calf of the back leg. Hold for 15 to 30 seconds before switching legs.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip flexor stretch<\/b><span style=\"font-weight: 400;\"> \u2013 Kneel on one knee with the other foot in front. Push your hips forward gently to stretch the hip flexor of the back leg. Hold for 15 to 30 seconds and then switch sides.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Incorporating these stretches into your daily routine can help maintain flexibility and prevent future injuries.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Importance of Proper Footwear and Orthotics<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re dealing with knee pain, it&#8217;s essential to provide your feet with the support they need. Proper <\/span><a href=\"https:\/\/www.vionicshoes.com\/women\/performance-and-recovery-shoes.html?icid=topnav_womens_recovery_plp\"><span style=\"font-weight: 400;\">recovery shoes<\/span><\/a><span style=\"font-weight: 400;\"> help to align your body, reducing strain on your knees and promoting a more natural gait. Fortunately, <\/span><a href=\"https:\/\/www.vionicshoes.com\/\"><span style=\"font-weight: 400;\">Vionic<\/span><\/a><span style=\"font-weight: 400;\"> footwear is designed with you in mind, offering styles that combine comfort and support, so you can get back to your favorite activities with confidence.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">By distributing pressure evenly across your feet, orthotics can alleviate discomfort and prevent further injury. Remember, investing in the right footwear and orthotics is not just about comfort; it\u2019s about setting the foundation for a successful recovery.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why Vionic\u2019s signature orthotic technology is built right into their shoes, ensuring you get the support you need without sacrificing style.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Find the Recovery Footwear You Need with Vionic<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In search of supportive shoes you can rock during recovery? Look no further. With innovative designs that prioritize both comfort and support, our footwear is crafted to alleviate pain and promote proper alignment, making them a no-brainer for recovering runners and active individuals alike.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re an avid walker or simply going about your daily routine, Vionic\u2019s range of styles ensures you don\u2019t have to sacrifice fashion for function. From supportive <\/span><a href=\"https:\/\/www.vionicshoes.com\/women\/sneakers\/active-sneakers.html?icid=topnav_womens_walking_sneakers_plp\"><span style=\"font-weight: 400;\">walking sneakers<\/span><\/a><span style=\"font-weight: 400;\"> to stylish recovery sandals, like the <\/span><a href=\"https:\/\/www.vionicshoes.com\/tide-rx-recovery-sandal.html\"><span style=\"font-weight: 400;\">Tide RX Recovery Sandal<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.vionicshoes.com\/rejuvenate-recovery-sandal.html?color=201\"><span style=\"font-weight: 400;\">Rejuvenate Recovery Slide<\/span><\/a><span style=\"font-weight: 400;\">, each pair is designed with your unique needs in mind.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">So why wait? Explore Vionic\u2019s collection today and discover the perfect pair that will support your recovery and get you back to the activities you love.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Sources:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cornerstone Physiotherapy. <\/span><i><span style=\"font-weight: 400;\">What Is Runner\u2019s Knee and How Do I Fix It? <\/span><\/i><a href=\"https:\/\/cornerstonephysio.com\/resources\/runners-knee\/#:~:text=How%20long%20will%20my%20Runner's,cause%20may%20differ%20between%20individuals\"><span style=\"font-weight: 400;\">https:\/\/cornerstonephysio.com\/resources\/runners-knee\/<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Healthline. <\/span><i><span style=\"font-weight: 400;\">5 Types of Hamstring Curls for Stronger Thighs. <\/span><\/i><a href=\"https:\/\/www.healthline.com\/health\/hamstring-curls\"><span style=\"font-weight: 400;\">https:\/\/www.healthline.com\/health\/hamstring-curls<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Healthline. <\/span><i><span style=\"font-weight: 400;\">How to Do Side Leg Raises Two Ways.<\/span><\/i> <a href=\"https:\/\/www.healthline.com\/health\/side-leg-raises\"><span style=\"font-weight: 400;\">https:\/\/www.healthline.com\/health\/side-leg-raises<\/span><\/a><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Hinge Health.<\/span><i><span style=\"font-weight: 400;\"> How to Do a Straight Leg Raise: A Hinge Health Guide.<\/span><\/i> <a href=\"https:\/\/www.hingehealth.com\/resources\/articles\/straight-leg-raise\/\"><span style=\"font-weight: 400;\">https:\/\/www.hingehealth.com\/resources\/articles\/straight-leg-raise\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">John Hopkins Medicine. <\/span><i><span style=\"font-weight: 400;\">Patellofemoral Pain Syndrome (Runner&#8217;s Knee). <\/span><\/i><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/patellofemoral-pain-syndrome-runners-knee#:~:text=Patellofemoral%20pain%20syndrome%20(PFPS)%2C,of%20the%20thighbone%20(femur)\"><span style=\"font-weight: 400;\">https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/patellofemoral-pain-syndrome-runners-knee<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">WebMD. <\/span><i><span style=\"font-weight: 400;\">Runner\u2019s Knee: What You Need to Know. <\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><a href=\"https:\/\/www.webmd.com\/pain-management\/knee-pain\/runners-knee\"><span style=\"font-weight: 400;\">https:\/\/www.webmd.com\/pain-management\/knee-pain\/runners-knee<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p><a class=\"more-link\" id=\"excerpt\" href=\"https:\/\/www.vionicshoes.com\/blog\/runners-knee-recovery\/\">Read More &gt;<\/a><\/p>","protected":false},"author":4,"featured_media":11990,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2722,2607],"tags":[],"class_list":["post-11989","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foot-health-wellness","category-health-wellness","dwtl 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