Using these Alta FLEX 360 elbow protectors is easy. Just adjust the AltaGRIP hook & loop fastening system to fit your elbow comfortably. They're suitable for most sizes, so you should be able to find a good fit. When using, remember that the VIBRAM cap offers great grip, so take advantage of it in all conditions. As for maintenance, you can clean the Cordura Nylon cover with a mild detergent and water. Make sure to let them dry thoroughly before using them again. The brushed tricot liner helps keep out dirt, but if it gets dirty, a gentle wash will do the trick. Avoid using harsh chemicals as they might damage the materials. Also, don't over - stretch the Neoprene foam padding while adjusting or cleaning to keep its compression recovery intact.