I was suffering with knee and hip pain on my left side. My physio diagmosed a tight I T band (ITB) and recommended a compressed foam roller. This duly arrived. I had to start by sitting on it on my side and using my body wait roll down the roller on the side of my thigh, down my leg as far as my knee. The pain when doing this for the first time was unbearable so I had to ease my weight off somewhat. I persevered and after doing this every day for a week I was able to accomplish this using my full weight. Itwas still quite painful though. The result of all this self induced pain, is that I know longer have any problems with my knee or hip. I plan to carry on with this, though not every day to keep the knee and hip problem at bay.