Versatile Pack That Can Be Used As A Cold Pack For Reducing Swelling Or As A Hot Pack For Relieving Muscle Stiffness And Tension. ‣ Directions: For Cold Therapy, Freeze The Pack; For Hot Therapy, Heat It In Warm Water Or A Microwave As Directed. ‣ Warnings & Precautions: Do Not Apply Directly To The Skin Without A Cloth Barrier To Avoid Burns Or Frostbite​