To avoid possible injury, follow all directions carefully. If you have circulatory problems or diabetes, consult your doctor before use. Do not use on persons who do not have the ability to remove the product themselves including young children, infants & some elderly. For Moist Heat Therapy: Microwave ovens & heating times may vary. Place on a clean plate & heat for 30 seconds. Remove the product from the microwave & touch test. If additional heat is required, heat in additional 20 seconds, until product feels warm to touch, not hot. Do not heat over 90 seconds in total. For Sooting Cold Therapy: Seal in a plastic bag & place in freezer overnight. Wrap may be stored in the freezer until needed. The cold therapy delivered is more comfortable & easier to use than ice packs. Spot clean only. Do not get grain pack wet.