Simply heat up Warmies in your microwave for up to 90 sec. Ensure that your microwave is clean and your turntable can rotate freely. Use the heating guide attached to your Warmies for proper heating time. Enjoy the soothing warmth for up to 2 hours, reheat when the product is at room temperature. To use as an ice-pack, place your Warmies within a grip seal freezer bag and place in the freezer for 2-3 hours. This will help to ease bruises and sprains and also reduce temperature.