Shoulder clicks + pops doesnt hurt unless I move it quickly or write I had a cart fall on it 3yrs ago am wondering if it's part of the problem?

Physical exam. You need a physical exam from an orthopaedic surgeon in clinic. Orthopaedic surgeons are experts in the musculoskeletal system and will determine the cause of your pain. You may require some x-rays or other imaging. Good luck.

Capsular tear. This sounds like a SLAP lesion. (Superior labral AP tear. A direct blow is usually NOT the cause but flailing from a fall could cause a capsular tear. Treatment is reserved for symptomatic tears (when they REALLY bother you.) This is usually arthroscopic surgery done as an out patient.