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Home Innovations Hot/Cold Therapy Packs offer unique relief for pain or swelling of strains, sprains, sports injuries, and bruises. This reusable, flexible and form-fitting therapy pack is made from non-toxic beads and has adjustable elastic straps to fit size. Directions for Cold: Place pack in refrigerator or freezer overnight, or until the desired temperature is achieved. Wrap pack in a moist cloth or paper towel, then apply. Do not apply to damaged skin or open wounds. Apply pack to reduce swelling, inflammation or pain. Do not apply cold for more than 20 minutes at a time. The pack can be stored in the refrigerator or freezer until ready to use. Directions for Hot: Wrap pack in a moist cloth or paper towel. Microwave pack for 20 seconds on HIGH. For more heat, microwave pack at 10 seconds increments. Total heating time not to exceed 60 seconds. Heating longer than recommended may result in physical injury or damage to your microwave. Repeat the above and re-apply when required. NOTE - IF THIS PRODUCT CAUSES DISCOMFORT, STOP USING IMMEDIATELY. IF THE PACK PUNCTURES OR CRACKS, STOP USING AND DISPOSE OF IT APPROPRIATELY. IF GEL COMES IN CONTACT WITH SKIN, WASH WITH SOAP AND WARM WATER.