Perfect for ankle sprains knee injuries elbow pain and more * Place gel pack in microwave for 30-40 seconds for heat therapy or place in freezer for at least 2 hours for a cold therapeutic pain relief experience * Reusable hot and cold compress with gel pearls that conveniently hold temperature for the doctor-recommended time of approximately 20 minutes * For product longevity store reusable pack in an airtight container or bag in the freezer * Latex-free BPA-free phthalate-free *