{"id":4756,"date":"2026-03-30T00:00:00","date_gmt":"2026-03-30T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/your-bodys-hidden-powerhouse-a-strong-core-includes-a-strong-pelvic-floor\/"},"modified":"2026-05-28T10:09:23","modified_gmt":"2026-05-28T17:09:23","slug":"el-centro-de-poder-oculto-de-tu-cuerpo-un-nucleo-fuerte-incluye-un-suelo-pelvico-fuerte","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/your-bodys-hidden-powerhouse-a-strong-core-includes-a-strong-pelvic-floor\/","title":{"rendered":"El centro de fuerza oculto de tu cuerpo: Un abdomen fuerte incluye un suelo p\u00e9lvico fuerte"},"content":{"rendered":"

Muchos de los que vivimos y practicamos deportes en la monta\u00f1a estamos obsesionados con nuestra forma f\u00edsica y salud. Caminamos, montamos en bicicleta y corremos por la salud del coraz\u00f3n. Levantamos pesas para la masa muscular y la salud \u00f3sea. Algunos podr\u00edan hacer ejercicios de Kegel, pero aparte de eso, la mayor\u00eda de nosotros no pensamos (o no entendemos) la importancia de nuestro suelo p\u00e9lvico para la salud a largo plazo y la longevidad.

\u201cEl suelo p\u00e9lvico, a medida que se debilita, puede provocar s\u00edntomas significativos en la calidad de vida\u201d, explica Dr. Joseph Dall\u2019Era<\/a>, ur\u00f3logo en Vail Health.<\/p>\n\n\n

El costo de un suelo p\u00e9lvico d\u00e9bil<\/h3>\n\n\n

Dos de los problemas m\u00e1s comunes que Dall\u2019Era ve en su cl\u00ednica son la incontinencia y las vejigas hiperactivas, ambos problemas que pueden ser causados por disfunci\u00f3n del suelo p\u00e9lvico.

\u201cLa incontinencia es, obviamente, muy debilitante para la calidad de vida\u201d, dice. \u201cHombres y mujeres sufren de incontinencia por diferentes razones. Las mujeres, desafortunadamente, lidian con ella con m\u00e1s frecuencia que los hombres\u201d.\u201d

Si bien la incontinencia afecta principalmente a las personas mayores, la vejiga hiperactiva puede afectar a cualquiera, a cualquier edad. En ni\u00f1os peque\u00f1os, puede ser el resultado de no vaciar completamente la vejiga al usar el ba\u00f1o o de contraer los m\u00fasculos cuando deber\u00edan relajarse. En adultos, la vejiga hiperactiva a menudo se ve exacerbada por los h\u00e1bitos alimenticios.

\u201cCualquier persona con s\u00edntomas de vejiga hiperactiva deber\u00eda buscar consejo \u2014dice Dall\u2019Era\u2014. No es algo poco com\u00fan\u201d.\u201c

La incontinencia es una de las razones por las que muchas personas dejan de realizar las actividades que aman, acelerando efectivamente su declive f\u00edsico y comprometiendo su calidad de vida.<\/p>\n\n\n

Por qu\u00e9 la fuerza del core no se trata solo de abdominales<\/h3>\n\n\n

\u201cEl suelo p\u00e9lvico es el guardi\u00e1n de la incontinencia urinaria y fecal\u201d, dice Stephanie Drew<\/a>, doctora en fisioterapia y especialista certificada en salud de la mujer con Vail Health Howard Head Sports Medicine<\/a>. El suelo p\u00e9lvico es una parte importante, pero a menudo incomprendida, de tu core. Deber\u00eda funcionar junto con tus m\u00fasculos abdominales para ayudar a controlar la presi\u00f3n en el tronco y la pelvis. Cuando la gente piensa en el suelo p\u00e9lvico, a menudo piensa en los Kegels. Los Kegels implican la contracci\u00f3n de los m\u00fasculos que detienen la orina o las heces. Los Kegels por s\u00ed solos son \u00fatiles en ciertas situaciones (piensa en el posparto inmediato, cuando los m\u00fasculos se han estirado), pero esto es solo una parte del panorama.\u201c<\/p>\n\n\n

Seg\u00fan Drew, el suelo p\u00e9lvico es necesario para levantar y tensar cuando aumenta la presi\u00f3n en el abdomen y la pelvis. Esto ayuda a prevenir la incontinencia.<\/p>\n\n\n

\u201cTambi\u00e9n lo necesitamos para relajarnos\u201d, dice Drew. \u201cNing\u00fan m\u00fasculo de tu cuerpo quiere estar \u2018activado\u2019 todo el tiempo. Si el suelo p\u00e9lvico no puede relajarse, causa otro conjunto de problemas, incluyendo estre\u00f1imiento y dificultad para vaciar completamente la vejiga.\u201d<\/p>\n\n\n

La fisioterapia puede ayudarte con la conexi\u00f3n cerebro-cuerpo sobre cu\u00e1ndo y c\u00f3mo contraer y tensar o alargar y relajar los m\u00fasculos del suelo p\u00e9lvico.<\/p>\n\n\n

Tratamiento m\u00e1s all\u00e1 de la cirug\u00eda<\/h3>\n\n\n

Muchos pacientes asumen err\u00f3neamente que condiciones como la vejiga hiperactiva, la incontinencia e incluso el prolapso de \u00f3rganos p\u00e9lvicos (cuando el \u00fatero y la vejiga descienden en la pelvis despu\u00e9s del parto y con la edad) no son tratables sin cirug\u00eda. De hecho, existen varios tratamientos no invasivos para la mayor\u00eda de estas afecciones, incluyendo medicamentos y fisioterapia.

\u201cEsa es la belleza de la fisioterapia\u201d, dice Dall\u2019Era. \u201cEs algo que aprendes y luego puedes hacer en casa\u201d.\u201d

Insta a los pacientes a buscar ayuda tan pronto como empiecen a tener s\u00edntomas.

\u201cLa fisioterapia no puede arreglarlo todo, pero podemos hacer mucho m\u00e1s de lo que la gente cree\u201d, dice Drew. Incluso el prolapso de \u00f3rganos p\u00e9lvicos podr\u00eda ser tratable sin cirug\u00eda.

Dall\u2019Era rara vez sugiere la cirug\u00eda como la primera opci\u00f3n para sus pacientes.

\u201cPor lo general, casi todo deber\u00eda pasar por una prueba para la fisioterapia\u201d, dice. \u201cEn cuanto a la cirug\u00eda, para m\u00ed, es realmente una decisi\u00f3n sobre la calidad de vida. No hay muchas indicaciones en las que le digamos a alguien: \u2018Tienes que operarte o sufrir\u00e1s consecuencias devastadoras\u2019. Casi siempre est\u00e1 relacionado con \u2018\u00bfCu\u00e1nto te molesta esto?'\u201d

Hay algunas acciones que las personas pueden tomar para ayudar a crear un suelo p\u00e9lvico saludable.<\/p>\n\n\n

    \n
  • Equilibra la fuerza con el estiramiento: Agrega yoga o algo de rodillo de espuma a tus rutinas semanales.<\/li>\n\n\n
  • No exageres con los ejercicios de Kegel: si tus m\u00fasculos est\u00e1n tensos, hacerlos en exceso puede empeorar los s\u00edntomas. Enf\u00f3cate tanto en contraer como en relajar.<\/li>\n\n\n
  • Respira intencionalmente: la respiraci\u00f3n profunda y diafragm\u00e1tica ayuda a relajar el suelo p\u00e9lvico y apoya la funci\u00f3n del core.<\/li>\n\n\n
  • Cuida tu postura: una buena alineaci\u00f3n favorece la salud p\u00e9lvica y reduce la tensi\u00f3n innecesaria.<\/li>\n\n\n
  • Busca ayuda temprano: si experimentas incontinencia, urgencia o molestias, un fisioterapeuta del suelo p\u00e9lvico puede ayudarte, a menudo sin necesidad de cirug\u00eda.<\/li>\n\n<\/ul>\n\n\n

    Construyendo (y Relajando) un Core Resiliente<\/h3>\n\n\n

    Si no tienes ning\u00fan problema, contin\u00faa tu b\u00fasqueda de una vida fuerte y activa, pero recuerda equilibrar la fuerza con la movilidad. Drew recomienda considerar agregar un ejercicio de Kegel a los ejercicios de core que ya est\u00e1s haciendo, pero no es necesario agregarlos como un ejercicio aparte. Si tienes alg\u00fan tipo de dolor p\u00e9lvico, deja de hacer ejercicios de Kegel y consulta a tu proveedor de atenci\u00f3n m\u00e9dica.

    En definitiva, tu piso p\u00e9lvico es una parte peque\u00f1a pero importante de ti como persona. Prestarle atenci\u00f3n puede ayudarte a mantenerte activa y segura durante d\u00e9cadas. Con el equilibrio adecuado de fuerza y movilidad, tu tronco puede sostenerte a lo largo de toda una vida de movimiento.<\/p>","protected":false},"excerpt":{"rendered":"

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Some might do Kegel exercises, but other than that, most of us don’t think about (or understand) the importance of our…<\/p>","protected":false},"author":1,"featured_media":4757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[242,233,241],"tags":[],"class_list":["post-4756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness","category-mens-health","category-womens-health"],"acf":[],"yoast_head":"\nYour Body\u2019s Hidden Powerhouse: A Strong Core Includes a Strong Pelvic Floor - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Body\u2019s Hidden Powerhouse: A Strong Core Includes a Strong Pelvic Floor - Vail Health\" \/>\n<meta property=\"og:description\" content=\"Many of us who live and play in the mountains are obsessed with our fitness and health. 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