Feature:1. Hot compress therapy can expand local capillaries and accelerate blood circulation, thereby reducing pain and eliminating fatigue.2. Cold compress therapy can constrict local capillaries, play a role in heat dissipation, cooling, and relieving swelling.3. With soft plush on the other side, it helps to gradually adapt to the irritation of ice or hot compress, no need for towel or cloth wrapping.4. Gel pack can be used not only on the ankle, but also on the knees, wrists, elbows and other body parts.5. It can relieve soreness and discomfort and help to alleviate sports injuries for followup treatment.Specification:Item Type: Gel Bead Ice PackMaterail: PVC & Gel Bead & PlushSize: Approx. 25 x 13cm / 9.8 x 5.1in How to use: Heat Therapy1. Put the product in the bag and then soak it in warm water at about 60. It can be used after about 4-6 minutes.2. Put the product into the microwave oven (medium-low heat) and heat for 10 seconds, then it can be used. Heat it for another 10 seconds if it is not hot, but it cannot be heated for a long time at once.Ice Therapy1. Put the product in the refrigerator for 30-60 minutes, then take it out and knead it with your hands. It can be used after you feel the temperature is comfortable for the body.2. Put the product in the freezer for 15-30 minutes, then take it out, knead it with your hands. It can be used after you feel the temperature is comfortable for the body..Package List:1 x Gel Bead Ice PackNote:Please allow 1‑3cm error due to manual measurement. Thanks for your understanding.