Suppress and lighter loads. I run 130’s with 3 extra baffles on my dpt, shoots like a .223
My 9 yo nephew shoots out to 300m with it easy as. Even when it wasn’t suppressed and ran 180s in it it was still fairly tame but in that state i wouldn’t have got my nephew to shoot it. Loads of good advice above. Best thing I ever done was suppress it.
Or even due to your old injury you may just be super sensitive to shouldering it properly? I clean broke my collar bone playing rugby but nothing as serious as what yours sounds like. I would tend to look at your recoil management from A different perspective, some strength training for your shoulder may help? Chest back and shoulder was all I worked on when I was rebuilding from my break. Just my two cents
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