By using the roller after a workout, I greatly reduce the amount of soreness I experience. It''s pretty easy, just lay your quads, hams, calves, back or arms on it and roll over it with body weight, like you''re rolling out cookie dough, only the roller is under the dough, not on top. It will be uncomfortable, but the action of the compression brings on myofascial release of knotted up or tight muscle/ connective tissue and stimulates blood flow to get the sore out. I like this particular one because of the rigid inner tube that gives a harder tube to roll on, and it lasts longer than just a solid foam tube that will break down over time. The only drawback I can see is that it isn''t the most convenient to use on arms, but it still works on a table or against a wall or on the floor. Bottom line- I would recommend this roller to anyone that wants a quality roller that will last, and work if used correctly.