Heat Therapy Steps: 1. Heat in microwave for indicated timing 2. Ensure packs are lying flat when placed in the microwave 3. Only heat one pack at a time 4. Once removed from the microwave, test the temperature before applying. 5. To increase heat, place back into microwave and heat in 5-second increments until the desired temperature has been achieved. Note: Packs will turn white when hot! Cold Therapy Steps: 1. Place packs in the freezer for a minimum of 2hours before use to chill 2. Ensure packs are lying flat when placed in the freezer to ensure optimum comfort. Note: Packs will turn purple when cold! Full instructions inside. Please contact us on our socials or at [email protected] if you require more information.