For a few moments for Paris Lokotui, time stood still.

In May last year, the 21-year-old was playing for the Central Pulse against the Southern Steel in the ANZ Premiership. She went down in a heap.

She heard the double-blow of the umpire's whistle. She was surrounded by her team-mates and knew the vision of her writhing in pain was live on Sky Sport.

'It was overwhelming in that moment. It was like someone had shot me in the leg and I was in a bad way. I could feel the concern all around me.”

Lokotui heard a loud pop noise. She knew she had ruptured her ACL (anterior cruciate ligament) in her knee.

Pulse physio Ari Carroll did a quick knee test which confirmed her worst fears. Lokotui had just been selected in the Silver Ferns training squad. She was trying not to cry.

'A lot of emotions ran through my head,” says the midcourter. 'I knew it was going to be a major setback. I had worries that I might not come back as the same player and get back to that level.”

Lokotui had reconstructive surgery and learned how to walk again.

Paris leaving Boulcott Hospital in Wellington following her ACL surgery.

Sharon Kearney, Netball NZ Lead Physiotherapist and NetballSmart Consult, says Lokotui attacked her rehab head on.

'Paris got on and did the hard work. And it is hard work – in fact it's a slog at times,” says Kearney.

'She has been meticulous with relearning her jumping and landing, stopping and agility to support her return to play, her ability to transition back and her ability to minimise further injury.”

The Wellingtonian now calls Christchurch home.

On Sunday, March 12, she completed her long-awaited comeback with the Mainland National League side.

'I was a bit nervous but that was more about playing well, so I didn't let anyone down,” says Lokotui. 'But most of all I was just excited to be back and doing something that I love.”

Kearney says Lokotui has done an 'amazing job” to be back on court 10 months after her injury.

Her injury has given Lokotui a new sense of perspective. She does the NetballSmart warm-up every time she plays and trains.

'Before my injury I took my body for granted – I was like ‘nah, I'll be sweet' when it came to warm-ups,” she says. 'But not anymore.”

ACC invests in a partnership with Netball NZ to help deliver the NetballSmart training programme.

In 2022 ACC accepted around 21,146 netball-related injuries which costs $34m to help people recover.

in 2019, a 10-year nationwide review of primary ACL reconstruction showed the greatest increase was seen in females aged 15-19 years, with the incidence increasing by 120 percent in the last decade.

Netball was one of the main sports contributing to the incidence of ACL injuries in this age group.

Research shows that performing neuromuscular warm-ups like the one included in NetballSmart two to three times per week before trainings and games can reduce the risk of ACL injuries.

'It's exciting to see the positive impact of the NetballSmart programme in supporting players to stay on the court and minimise time lost to injury,” says ACC Injury Prevention Partner Nat Hardaker.

Paris Lokotui completing the NetballSmart warm-up.

What is NetballSmart

• NetballSmart is an evidence-based framework made up of six principles. It helps improve player's performance in sport by preventing injuries.
• The six principles are: Preparation, Dynamic warm-up, cool down and recovery, Movement, Training, Player welfare and wellbeing, and Injury management.
• For more: https://netballsmart.co.nz/