That must be really frustrating. Ever since my injury, I have become pretty cautious in my movements in an effort to avoid exactly this type of scenario. However, I know that it will always be a possibility, as sometimes unwelcome stuff just happens.

I would try not to "add on" to your current situation by stressing about it. You may get back to baseline in relatively short order - no way of knowing. But either way, getting caught up in worrying about it definitely will not help matters.

Fwiw, it seems to me as though you've made good progress over the last year (based on the form and content of your posts). Hang in there.