INSTRUCTIONS – HOT
Microwave
Place the gel pack into the microwave for approximately 30 seconds (if gel is at room temperature) or 1 minute (if gel pack is frozen) on middle power.
Check that the correct temperature has been reached, if not - heat for another 10 seconds and check again - repeat if necessary. (These times are based on a 600W microwave, refer to your microwave instructions and adjust heating times 
accordingly to suit the power of your microwave).
Hot Water
Bring water to the boil, remove from heat and immerse the gel pack for approximately 4-10 minutes.  Check after 4 minutes to see if the desired temperature has been reached.  If not, return to the water and check again after 1 minute.  Repeat until the correct temperature has been reached but do not exceed 10 minutes in boiling water.
INSTRUCTIONS – COLD
Store in freezer so that the pack is ready to use in case of injury. The gel pack takes approximately 1 hour to freeze.

CAUTION:
WHETHER USED HOT OR COLD IT IS ADVISABLE TO CHECK THAT THE TEMPERATURE IS NOT TOO EXTREME AGAINST THE SKIN. IT IS RECOMMENDED THAT THE GEL PACK IS WRAPPED IN CLOTH BEFORE APPLYING TO THE SKIN.