COLD APPLICATION To help reduce swelling after an injury, cool down a temperature, ease headaches and toothaches and relieve minor burns. 1. Freeze for at least two hours. 2. Insert pack in the wrap cover before use. 3. Apply to injury. If application becomes uncomfortable, remove pack for a few minutes. HOT APPLICATION For temporary pain relief of aching muscles and joints, nagging back pain and menstrual cramps. Hot Water Method: 1. Boil approximately 4-5 litres of water. 2. Remove water from the stove. 3. Fully immerse the pack in water to stand for 10 minutes. 4. Remove the pack from water & insert in the wrap cover before use. Microwave Method: Note: Microwave ovens vary and their wattage will affect the time required to heat the pack. To avoid burns and damage to the pack, it is always best to start heating cautiously and gradually increase the time to achieve desired heat. 1. Fold the pack so it rotates freely without touching the walls inside the microwave. 2. Try heating the pack for 40 seconds (times will vary depending on the microwave power). It is recommended that the pack is observed whilte it is in the microwave in case the pack starts to bulge. If the pack starts to bulge, you should stop the microwave immediately to avoid the pack bursting. 3. Rest the pack for a minute then test it's heat. Do not handle the pack with bare hands. 4. Turn the folded pack so the other face is up in the microwave, in order to ensure even heating of the pack. If the pack is not at the preferred temperature, try heating in increments of 10-20 seconds, again resting after each time. 5. Shake the pack from time to time to distribute heated gel evenly. 6. Once you have the pack heated to a desired level, put it into the belt cover provided and the pack is ready for use.