The oapl Hot & Cold Gel Pack features a non-toxic gel that retains heat or coolness for a minimum of 60 minutes. Cold Therapy Place the pack in a freezer for at least 15 minutes before each use Remove and wrap the pack in a dry towel Apply to the affected area Hot Therapy Hot Water 1. Place the pack in hot water (max 80°C) for 10 minutes Remove and wrap the pack in a dry towel Apply to the affected area Microwave Oven Place the pack in a microwave oven (recommended 800W) Ensure that the gel is evenly distributed in the pack Heat the pack for 60 seconds at a low power setting Heating times will vary with the power of the microwave If more heat is required, heat in additional 10-second increments until the desired temperature is reached (Timing varies according to the size of the gel pack. Please look at instructions on the back of your gel pack) Allow the pack to rest at least 1 minute before application