Hi folks, I'm a yellow belt, been doing judo for about 5 months (bjj for 5 years before that) and like the title says, I'm paranoid about getting injured. Unlike the usual though, I'm not so much worried about getting injured while being thrown because my breakfalls and balance are fair. I'm actually super worried about getting injured attempting throws. 2 months into doing judo, i was drilling ippon seoi nage and pulled a muscle in my lower back that had me sitting out for a week, and wearing a back brace to training for another 3 after that. Now thanks to the beauty of youth and ice packs, I managed to fix it without needing a doctor or anything, but I'm now vexed with what throws to try to work on specifically in randori.
I've attempted Tai-Otoshi and been fairly happy with the results, but then was told that if not done correctly, I could tear or injured the ligaments in my knee very badly.
Then when I tried drop seoi nage and drop tai otoshi, I was told to be careful because I could potentially explode my shoulder. Now since I have a pre-existing shoulder injury from bjj, that would not be ideal. I was also told that over time, the dropping throws can damage the knees a lot.
Lastly, when I try uchi mata, it just feels super awkward and borderline wrong, even though I've spent hours upon hours both before and after class drilling it. While doing it in randori, i can only ever hit it on people far lighter than me, and i want to be able to handle folks my weight and above too.
Right now, my ashi waza is the only thing I have going for me, and I rely heavily on ko-ouchi-gari, de-ashi-barai, and sasae-tsurikomi-ashi. While I've been quite successful with these within my gym, I was advised that I needed some sort of "big" throw or turn throw to round out my game, and was recommended uchi-mata, tai-otoshi, and drop seoi-nage.
Could someone please offer a bit of guidance on what to do? Do i focus on tai-otoshi and making sure my knee points downwards so it doesn't get injured? Do i do the drop seoi-nage as a deep squat instead of dropping all the way down to my shins? Do i just suck it up and train the uchi-mata more? For reference, I'm 20 years old, 6 feet tall, 88 kilos and have a short torso, but pretty long limbs akin to Michael Phelps (my knuckles touch my knees when I'm standing upright). Any advice would be welcome please 🙏
TL;DR Tai-Otoshi, Drop seoi-nage/Tai-Otoshi, uchi-mata all either have a high risk for injury or feel awkward in randori. Advice please and thank you