Fortuna hotcold pack microwaveable reusable available in 2 sizes medium 220mm x 140mm amp large 260mm x 150mm reduces and soothes swelling back pain fever headaches toothache menstrual crampsinstructions for hot therapy place the gel into a microwaveable container and cover completely with water thereafter insert hot gel pack into the pouch and then apply to the body instructions for cold therapy place gel pack into a freezer for two hours once frozen after