I preferred a thin layer like a once folded beach towel between the site and the frozen pack. something I could adjust... not so cold I lose feeling. maybe a naproxen sodium for pain but I don't remember there being much after the first 24-36 hours.

follow their instructions for rest time before exercise and cleaning. better to wait an extra day than invite extra pain.

mine was real chill, local anesthetic, but I will say that I get some pain that I didn't used to if a partner plays rough with the bag.