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Hi Guys, This is a must to have after our long run training and marathon to keep our knee healthy and injury free. Please feel free to message me. Thank you! Relieve your aches and pains with these Ice Packs: Ice Bag/Pack is a first-aid essential in life, it can help you relieve from all kinds of arches and pains and recover. For example: For ACL, Meniscus Tear, Knee Pain, Tendonitis, Pain Relief, etc. (Flexible, Reusable and Multi-Purpose). Also good to apply after Marathon, long run activity or extensive sports activity. You never know when you'll need one, so it's nice to have one on hand!Features: Soft exterior fabric is flexible and conforms to the bodyCompatible for both Hot and coldLasts longer than the gel ice packsLeak proof, no "sweat", no dipsHow to use: 1. To loosen and remove the cap turn it counter-clockwise.2. Fill the ice bag two-thirds full with either cold tap water, ice water, crushed ice, or ice cubes.3. Turn the cap clockwise until it is secured tightly on the ice bag.4. Turn ice bag upside down and firmly press on the bottom to test for leakage.5. Apply to desired area.6. Condensation may form on the outside of the bag. Wrap the ice bag in a soft towel to protect the skin and to avoid condensation accumulation.7. Apply ice bag for 20 to 30 minutes (maximum) at a time. Continue to reapply after injury. Wait one hour between applications.Package Includes: 9" Ice Bag and 1 compress wrap