<p><b>Effects</b><p>Cold Therapy<ul><li>Reduces blood flow</li><li>Slows down metabolism</li><li>Lowers oxygen demand</li><li>Decreases local enzymatic activity</li><li>Limits further injury</li><li>Slows nerve conduction</li><li>Decreases muscle spindle fiber activity</li><li>Pain relief</li></ul><p><p>Heat Therapy<ul> <li>Intensifies blood flow</li><li>Speeds up metabolic rate</li><li>Increases oxygen uptake</li><li>Accelerates healing</li><li>Relieves menstrual cramps</li><li>Reduces pain</li><li>Decreases joint stiffness</li><li>Improves tissue extensibility</li></ul><p><p><b>Indications</b><p><p>Cold Therapy<ul><li>Muscle strains</li><li>Ligament sprains</li><li>Overuse injuries</li><li>Soft tissue contusions</li><li>Minor burns</li><li>Fever and headaches</li></ul><p><p>Heat Therapy<ul><li>Muscle pain</li><li>Joint pain</li><li>Muscle spasms</li><li>Mild arthritis</li><li>Joint stiffness</li><li>Bursitis</li><li>Headaches and migraines</li></ul><p><p><b>Directions</b><p>Cold Therapy<ol><li>Keep the gel pack in the freezer for at least 2 hours</li><li>Apply the frozen ice pack to the affected area for 20 minutes</li></ol><p><p>Heat Therapy<p><i>In hot water</i><ol><li>Boil a pot of water</li><li>Take the pot off the heat</li><li>Immerse the gel pack in hot water for 10 minutes</li><li>Apply to the affected area</li></ol><p><p><i>In the microwave<p></i><ol><li>Place the gel pack in the microwave, making sure the gel is evenly distributed</li><li>Microwave the gel pack for a period of 20-30 seconds at medium setting, check for desired temperature, and microwave again, if needed</li><li>Apply to the affected area</li></ol>