The hot and cold pack supports recovery after running, gym work and team sports. Use cold therapy for swelling and warm therapy when stiffness needs gentle heat.

For cold use, place the pack in the freezer until the gel is ready. For heat, warm it in hot water around 80 C or briefly in a microwave on low power, then check the temperature before applying.

A practical injury recovery compress for knees, ankles, calves and other sore spots after hard sessions.