If you feel pain while you are exercising, stop what you are doing. Be sure to check with a parent, coach, or other adult to see if you need to see a doctor. Simple muscle sprains and strains are usually treated with R.I.C.E., which stands for:

* Rest - resting the body part completely

* Ice - put ice in a zipped plastic bag and then wrap the bag in a towel

* Compression - using an ace bandage or other type of splint

* Elevation - raising the body part above heart level. For example, propping up your ankle on pillows.

* Again, be sure to check with an adult before attempting any self-treatment of injuries related to exercise. It's important to follow any treatment instructions, or you may re-injure yourself, perhaps more seriously than before.

A word about steroids

Anabolic steroids are synthetic versions of testosterone - a male sex hormone. An unnatural level of testosterone in the body causes males to acquire more female attributes, such as breast enlargement, and females to become more masculine. Both sexes can experience severe acne on their face and body, and may literally stop growing because the steroid can impair their growth process. In young women, steroids can make your periods irregular. Your voice may deepen, and you may grow more body and facial hair. You could also experience more irritability and aggressive behavior, such as fighting with your friends and family.

Professional sports associations ban most steroids. If athletes are caught using them, their careers could be destroyed. While steroids may increase muscle mass, they do nothing for skill, agility, or performance. Those are things you need to develop yourself. Part of being a successful athlete is learning to train properly, eat well, and give your very best. Taking risky "shortcuts" such as steroids is not the way to be successful in your sport or to feel good about yourself as an athlete.