What the Shoulder and Hip Have in Common

Many people don’t realise the shoulder and hip often get the same type of injury — just in different locations.

In the shoulder, a key muscle called the supraspinatus helps lift your arm out to the side and keeps the joint stable. In the hip, the gluteus medius does a similar job — it lifts your leg out to the side and keeps your pelvis steady when walking.

These muscles are both called abductors, and when they become weak or slow to activate, the tendon starts doing more work than it should. Over time, this extra strain can lead to tendon irritation, and sometimes a small tendon tear. As the tendon becomes overloaded, the nearby bursa (a small cushion designed to reduce friction) can also become inflamed. That’s when you hear terms like shoulder bursitis or hip bursitis.

As we get older it is very common for the muscles in the hip and shoulder to weaken. A great long-term solution is gentle strengthening. Using a light resistance band, controlled abduction exercises help build tendon resilience and joint stability. The key is to start easy, stay consistent, and aim for mild fatigue — not sharp pain. Strong abductors often mean less pain, better movement, and fewer flare-ups.