A must have for Pain Relief and Injury Treatment/Rehabilitation: Heat Compress encourages blood flow and circulation, helping deliver an increased supply of oxygen and nutrients and remove waste from sore, fatigued and injured muscles: 1. Muscle pain and spasms 2. Mild arthritis 3. Sprains, strains and stiffness 4. Menstrual cramps etc. Cold Compress reduces inflammation around the area of injury, helping numb the area of pain, creating an analgesic effect, perfect for: 1. Sports injuries 2. Toothaches 3. Back ache or joint pain 4. Fever or headaches 5. Minor burns etc. Hot Water Heating: Immerse pack in the hot water for approximately 10 minutes. Frozen: Store the gel pack in the freezer for at least 2 hours. Please Note: Hot therapy should not be used until 48 hours after the injury. Cold therapy is recommended for the first 48 hours following the injury. Specification: Gel pack size: 15"x 6" Total length: 42" Package Included: 1* LEADSTAR Gel Ice Pack Warm Tips: Putting a cloth cover over the affected area before applying the gel pack is recommended to avoid burning or being frozen. Limit treatment to 20 minutes at a time.