I was going to explain it to you but you can just go on YouTube and type in rolling pin after total knee replacement….. a lot easier to watch a few will pop up watch a few different ones ….. but I do front back of thigh …. And behind my calf bring up all the way behind my knee up to thigh…. I think as far as how intense do to your comfort level Like…..I can use pressure when doing now at first I could not …..I do 8 min twice a day you can do more….for me I knew was working because before I started rolling my thigh and my calf were so tight it was painful…..now not totally out of pain but much better….