I’m watching the Australian Open from London, where winter is doing its quiet, grey thing — around 7–9°C this weekend and hovering around 7°C on Monday.
Then you glance at Melbourne: it may be sitting at a comfortable 25°C right now, but it’s forecast to hit an extraordinary 45°C on Tuesday.
(There was a time that instead of watching a warm climate, I would stay in one over the winters, but not so extreme as 45C)
Same sport. Same human body. Completely different physiological problem.
In cold weather (London winter logic)
Cold doesn’t “damage” you by itself, but it nudges you toward a perfect storm:
- Stiffer tissues — your body is less keen to glide and rotate freely when it’s cold
- Less warm-up — we step out of the door already late, already tense
- More guarding — shoulders up, jaw tight, breath shallow (the classic commuter posture)
- Slips and trips — the hazard isn’t the cold; it’s the surprise when friction disappears
The result is that winter often brings me the same cast of characters: neck and shoulder pain, headaches, flare-ups of back pain, and those “I just turned funny and something went” moments. There is research that shows it harder to endure 4C than -10C, in that the wet and cold penetrate more and snow helps to lighten the environment.
In heat (Melbourne summer chaos)
In extreme heat, the body’s stressors flip:
- Dehydration and electrolyte loss
- Overheating and fatigue
- Increased cramp risk
- Worse decision-making — you take silly risks when your system is cooked
At 45°C, it’s not about toughness. It’s about biology.
So cold tightens the system; heat drains it. Either way, what tends to break is the same: technique, timing, and recovery.
A simple takeaway: don’t ask your body to improvise
The biggest winter mistake isn’t “being cold”.
It’s going from zero to sixty without a transition.
Your body is wonderfully adaptable, but it likes a bit of notice. Winter gives it less notice than summer because everything is compressed: you’re wrapped up, rushing, sitting more, moving less — and then suddenly lifting, twisting, slipping, sprinting for a bus, or doing an enthusiastic weekend sport session “to make up for the week”.
So here’s a practical Saturday reset, ahead of Monday’s colder start.
The 5-minute “London winter warm-up” (before you leave the house)
1) Ankles first (30 seconds each side)
Gentle circles, then a few calf raises. Ankles are your first line of defence against slips.
2) Hips next (60 seconds)
Hands on hips, slow hip circles; then 10 gentle sit-to-stands or shallow squats.
3) Thoracic spine (60 seconds)
Stand tall, arms crossed, rotate left and right like you’re looking behind you. Slow and easy.
4) Neck and shoulders (60 seconds)
Shoulder rolls, then “yes / no / maybe” with the head — small range, no forcing.
5) The breathing reset (60 seconds)
In through the nose, out longer than in. It tells the nervous system: we’re safe; we can move well.
This isn’t about fitness. It’s about preparation — reminding your tissues what movement feels like before they’re asked to protect you.
Winter movement: what I’d do differently for the next 7 days
If you’re walking in cold, damp, or icy conditions:
- Keep hands free (phone away if pavements are dodgy)
- Take shorter steps with a slightly wider base
- If you do slip, don’t ignore symptoms just to “walk it off”
If you’re training or playing sport this week:
- Add 10 minutes to the start: gentle cardio and mobility before intensity
- Treat the first set or drill as practice, not performance
- Hydrate even in the cold — winter dehydration is easy to miss
If you’re prone to joint pain in winter:
- Heat can help comfort (showers or heat packs), but the real win is frequent small movement
- Think “little and often” rather than one heroic session
A tennis thought to end on
Extreme heat in Melbourne forces honesty: you can’t pretend physiology doesn’t matter.
London winter is subtler. It doesn’t stop play. It just quietly changes how you move — and then complains later, usually on a Monday morning.
So this weekend, do your body the small courtesy of a warm-up.
Not because you’re fragile — but because you’re human.
Quick safety note
If you’ve had a fall and have head injury symptoms, severe pain, numbness or weakness, inability to bear weight, chest pain, or shortness of breath, seek urgent medical advice (NHS 111 / 999 as appropriate).
If you’d like help with a winter niggle
If something’s been brewing — back, neck, shoulder pain, headaches, or an old injury that always seems to flare when the temperature drops — you can book online via Cliniko.
Chiswick Osteopath - Peter Saunders 
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