pulled something stupid last week

Went straight into a match without warming up properly because we were running late and honestly I'm still feeling it in my shoulder. Not even a big movement, just reaching for a wide ball and something went ping. Think I've been lucky up to now tbh. Years of just lobbing a few balls around and going full pace immediately and nothing bad happened so I kept doing it. Classic. Doing actual shoulder rotations and dynamic stuff this week and to be fair it takes like 8 minutes. Eight minutes. I've wasted more time looking for my wristband.