Item Type: Wrist Ice Pack Materail: PVC & Gel & Plush Size: Approx. 50 x 14cm / 19.7 x 5.5in How to use: Heat Therapy 1. 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 Therapy 1. 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. 1Can be applied for both heat and ice therapy to relieve muscle soreness and relieve sports injuries. 2Hot compresses dilate local capillaries, accelerate blood circulation, reduce pain and eliminate fatigue. 3Cold compresses constrict local capillaries, which can dissipate heat, cool down, and prevent swelling. 4This knee ice wrap is made with an adjustable band, which allows you to wrap around the left or right knee for direct therapy. 5It's designed to relieve knee joint pain, reduce inflammation, and it may help to expedite recovery from surgery.1 x Ice Pack1. After putting the product in the refrigerator for a period of time and taking it out, please check whether the gel ball in the product is flexible and make sure that the beads are not hard before use. 2. Put the product in the microwave and heat it up to the desired temperature within 10 seconds at a time. Do not overheat it. Take care when removing from the microwave to avoid burns caused by overheating. 3. If you need to reheat the product, please wait for the product to cool before heating; never boil the package. 4. Please allow 1?2cm error due to manual measurement. Thanks for your understanding.