Calories after injury?

Hello my fellow short ladies! Three weeks ago, I added lifting weights to my routine. Not that it was much of a routine. I climb 1-3 times a week and just wanted to get stronger to climb better. I got a program from a trainer, but pushed way too hard on the 1st core session. I didn't know you could strain an abdominal muscle, but apparently I have.

I keep thinking it's healed, and trying to climb again, because, well, climbing! But it's still getting aggravated really easily.

I've been at a small calorie deficit (250) for about 6 months now, but I'm wondering if even that little deficit could be slowing down my recovery?

I know body recomp is possible in a deficit, so I assumed healing would happen too. Is it better to eat at maintenance after an injury? Maybe even a small surplus?

Me: 5'2" / 133lbs / 44yo