I use Biofreeze gel and/or the roll on. I like it, have used it for years, and it does not get hot. However, I never use it on my feet. That just does not work for me. But on my calves and lower back it is great. I have never tried the spray. After rubbing on the gel you need to wash your hands in cold water. The directions tell you what to do as you only need a little of it.