{"id":5811,"date":"2025-07-16T17:56:19","date_gmt":"2025-07-16T15:56:19","guid":{"rendered":"https:\/\/sequoiared.eu\/?p=5811"},"modified":"2025-07-16T19:21:22","modified_gmt":"2025-07-16T17:21:22","slug":"correr-con-perdidas-de-orina","status":"publish","type":"post","link":"https:\/\/sequoiared.eu\/es\/correr-con-perdidas-de-orina\/","title":{"rendered":"\u00bfTienes que dejar de correr si tienes p\u00e9rdidas?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Desmontando mitos sobre deporte y suelo p\u00e9lvico<\/mark><\/em><\/strong><\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfDejas de correr si tienes p\u00e9rdidas?<\/strong><\/h2>\n\n\n\n<p><strong>No, no es obligatorio. <\/strong>La evidencia muestra que no tienes que abandonar el running, pero s\u00ed es vital adaptar la pr\u00e1ctica seg\u00fan tu situaci\u00f3n. No normalices los s\u00edntomas, ese es el problema. Un alto porcentaje de la poblaci\u00f3n (\u224823\u202f%) sufre de IU, y ha normalizado esta situaci\u00f3n en vez de ponerle remedio.<\/p>\n\n\n\n<p>Es frecuente que tras el parto nuestro cuerpo no responda de la misma manera al ejercicio, el exceso de <strong>relaxina<\/strong> tras el parto hace que nuestras estructuras no est\u00e9n preparadas para el impacto, por ello es importante programar una buena adaptaci\u00f3n al ejercicio donde el objetivo sea volver al impacto.<\/p>\n\n\n\n<p>Para llegar al momento <strong>\u201cvolver a correr\u201d<\/strong> es imprescindible realizarse una <strong>valoraci\u00f3n de suelo p\u00e9lvico y abdomen<\/strong> con un especialista. Ya que este profesional te brindar\u00e1 informaci\u00f3n a cerca del estado de tus tejidos y podr\u00e9is plantear <strong>tratamiento individualizado<\/strong> de vuelta a la carga f\u00edsica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Desmontando mitos sobre deporte y suelo p\u00e9lvico<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u201cKegels son suficiente\u201d<\/strong>: No. La evidencia de los Kegels es buena, pero no exclusiva. Un meta-estudio de BJU International (2024) se\u00f1ala que los protocolos var\u00edan mucho y la comparaci\u00f3n entre deporte + suelo p\u00e9lvico a\u00fan necesita estandarizaci\u00f3n. Por lo que trabajar exclusivamente con ellos no nos asegura una vuelta al impacto sin incontinencia.\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/bjui-journals.onlinelibrary.wiley.com\/doi\/full\/10.1111\/bju.16474?\">bjui-journals.onlinelibrary.wiley.com+1pubmed.ncbi.nlm.nih.gov+1.<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u201cEl Yoga no hace nada\u201d<\/strong>: Falso. Un ensayo cl\u00ednico de la UCSF equipar\u00f3 el yoga con un programa gen\u00e9rico de fortalecimiento: ambas redujeron la IU en un ~60\u202f% en mujeres de mediana edad\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.eatingwell.com\/yoga-bladder-control-research-8709643?\">reddit.com+2eatingwell.com+2ucsf.edu+2.<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u201cSolo pasa si has parido o eres mayor\u201d<\/strong>: No es exclusivo. Mujeres j\u00f3venes, atletas ol\u00edmpicas e incluso sin hijos, pueden sufrir IU durante el deporte. Puede ser debido a una mala gesti\u00f3n de la presi\u00f3n en el deporte, no siempre hay relaci\u00f3n con los partos o el climaterio.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Adaptar la actividad seg\u00fan el caso<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fortalecimiento del suelo p\u00e9lvico<\/strong>\n<ul class=\"wp-block-list\">\n<li>Realizar una valoraci\u00f3n perineal y de abdomen nos ayuda a poder individualizar el tratamiento en cada paciente.<\/li>\n\n\n\n<li>La evidencia sugiere que la fisioterapia del suelo p\u00e9lvico mejora la continencia en atletas m\u00e1s que en mujeres sedentarias (pubmed.ncbi.nlm.nih.gov.)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ejercicio general moderado<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cualquier actividad f\u00edsica moderada (caminar, nadar, fortalecer piernas y core) disminuye la IU tanto como ejercicios espec\u00edficos.<\/li>\n\n\n\n<li>El trabajo de fuerza guiado por un profesional puede ser tu gran aliado para mejorar la IU.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Entrenamiento de la t\u00e9cnica de carrera<\/strong>\n<ul class=\"wp-block-list\">\n<li>Modificar la cadencia y reducir fuerza de impacto puede eliminar p\u00e9rdidas en casos<br>cr\u00f3nicos.<\/li>\n\n\n\n<li>Evaluar la pisada con un pod\u00f3logo para poder mejorar el apoyo en la carrera<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>RECORDATORIOS<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2705 No es necesario dejar de correr, pero s\u00ed ajustar la actividad y practicar el fortalecimiento adecuado.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hay m\u00faltiples estrategias: Autoconocimiento, fisioterapia, entrenamiento de fuerza, ejercicio general, y estilo de vida saludable.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>En casos persistentes, consultar con profesionales especializados en suelo p\u00e9lvico y preparar cada caso de forma individualizada.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Desmontando mitos sobre deporte y suelo p\u00e9lvico \u00bfDejas de correr si tienes p\u00e9rdidas? No, no es obligatorio. La evidencia muestra que no tienes que abandonar el running, pero s\u00ed es vital adaptar la pr\u00e1ctica seg\u00fan tu situaci\u00f3n. No normalices los s\u00edntomas, ese es el problema. Un alto porcentaje de la poblaci\u00f3n (\u224823\u202f%) sufre de IU, [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":5814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"content-type":"","footnotes":""},"categories":[58,43],"tags":[250,295,297,164],"class_list":["post-5811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actividad-fisica","category-salud-bienestar","tag-fisioterapia-perineal","tag-perdidas-de-orina","tag-running","tag-suelo-pelvico-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfTienes que dejar de correr si tienes p\u00e9rdidas? - Sequoia Red<\/title>\n<meta name=\"description\" content=\"Descubre por qu\u00e9 no es necesario dejar de correr si tienes p\u00e9rdidas de orina, y c\u00f3mo adaptar tu actividad f\u00edsica con ejercicios y valoraci\u00f3n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sequoiared.eu\/es\/correr-con-perdidas-de-orina\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfTienes que dejar de correr si tienes p\u00e9rdidas? 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