INSTRUCTIONS (COLD): Place this product inside its plastic bag then put it in the freezer for 30/45 minutes. Thereafter, apply this compress to the body area where the pain is more intense. Warning: If your skin is cold sensitive, use a thin cotton fabric or t-shirt to prevent irritation. Repeat process as desired to obtain the desired effect. INSTRUCTIONS (HOT). Option 1: Place the FH Thermal Relieving gel pack in the Microwave at a medium setting for about 10 seconds, if you want a higher temperature effect repeat for 5 more seconds; thereafter place it on a body area for which it has been designed for. Apply it for 20-30 minutes. Repeat this procedure as many times as required, following medical prescription. For sensitive skin it is recommended a cotton towel between the gel pack and your skin. CAUTION: Be careful not to overheat. Gel pack will rupture if overheated. Option 2: Heat enough water to submerge the product, place it on a plastic recipient and submerge it until the right temperature is reached, thereafter place it on the body part for it has been designed for until it losses its heat. Apply it for 20-30 minutes. Repeat this procedure as many times as required, following medical prescription. For sensitive skin it is recommended a cotton towel between the gel pack and your skin. CAUTION: Be careful not to overheat. Gel pack will rupture if overheated.