It's recommended that you use a massage ball 3-4 times a week for around 10 minutes. Start by completing 30-60 seconds rolling for each muscle. Then you can increase up to 90 seconds over time. You may need to use the ball more frequently if you're recovering from an injury. The same applies if you're having an intense period of exercise or training. Remember, the more often you use a spiky massage ball the less painful it's going to be. In turn, the more benefits you'll gain.