MULTI USE: The gel compress can be used to relieve pain on any part of the body including the foot, wrist, hand, neck, shoulder, ankle, lower back, hip, head and more. It is also perfect for joint and arthritis pain. HOT AND COLD THERAPY: The gel wrap can be used either hot or cold and is safe to heat in the microwave or to cool down in the refrigerator / freezer. CONSTRUCTION: The gel filled cooling belt is soft, flexible and uses hook and loop closure straps. The cold compress pack measures 13 x 5.7 x 0.6 inches (33 x 14.5 x 1.5 cm) to cover large areas and provide relief for small burns or swelling. PORTABLE: The warming / cooling gel band can be easily folded and packed into luggage and is perfect after a long gym workout, to relieve cramps and more! NOTE: The warming compress can be used for 15 – 20 minutes at a time and should not make direct contact with skin.