FULL COVERAGE, SECURE FIT: Its 14" x 4.5" provides a full 360 degree coverage of your wrist or ankle, treating the entire circumference of the injury. Remains soft and flexible while chilled or heated, molding to your wrist or ankle and reaching deep into the tissue to reduce pain and tension. Designed with an adjustable, firm fastener closure for a secure and custom fit. Stays securely in place for hands free use. One size fits most. DUAL FUNCTIONING: Alternate between warm and cool compresses. Simply place in refrigerator or freezer until desired temperature for a cold/ice pack effect. For a hot pack effect, simply place in microwave, following the included instructions, until desired temperature is reached. Retains its temperature for long periods of time. The gel pack is then ready to relax you and relieve your aches and pains! COMFORTABLE, REUSABLE: Made f lightweight, skin friendly material and liquid gel filling. Soft, soothing fabric on skin side and PVC on the other. Targets one area, so the rest of your arm or foot doesn't need to unnecessarily freeze. Simply wipe with a damp cloth to clean. THERAPEUTIC EFFECT: Hot and Cold therapy reduce swelling, discomfort and pain caused by inflammation/injury. They provide cooling or heating sensation and soothing relief. Heat therapy also decreases joint stiffness and relieves muscle spasms. Ideal choice for arthritis, gout, sprains, mild burns, carpal tunnel synde, tendinitis, sporting or musical related injuries, post surgery, pre and post workout. STRONG: Resists tearing and leaking. Drug free pain reliever. Can be stored in the refrigerator or freezer for convenient use. Can use it on other body parts as well, including elbows, arms, legs, feet, shoulders, back, stomach and head. Enjoy the therapeutic effects worry free!