You can often find specific, localized areas of tension about 2″ or 3″ above and below major joints such as elbows, knees, and shoulders. These muscles are worked by using the Cone Shaped end or Flat end. You may find it more tolerable to place a washcloth between the tool and the Cone Shaped end. Use light pressure only. The purpose is to release tension; do not cause bruising. Start by pressing lightly, then as tension subsides and the spot becomes less painful, you can apply slightly more pressure to reach deeper muscle layers. Gentle, sustained pressure is sufficient. Do not jab or hit yourself, and do not apply pressure to the bones or any swollen areas.