first, go ask your coach. most of the folks asking on LR about this, working on their own, are transfers, men without a country. if you aren't going anywhere it's in your current school's interests to help sort out added eligibility, the coaches should have some idea on the rules, and it's compliance's job to know.
second, gather documentation. transcripts, medical records, etc. write up a synopsis. this fall i was juco, no running teams, took 6 hours. this spring i transferred here, took 12 hours, hurt my knee, never ran a meet. this fall i was here, was healthy, ran 2 meets, took 15 hours. that will help them sort out/sell eligibility. i think they have to ask your conference for help on the years you were their student. i think you probably burn the juco years off your 5 year/10 semester clock but might be able to call them redshirt if all else fails.
long story short but maybe you get some time back for either covid or medical redshirt. or maybe if not added time an excuse for a 5th season as a normal redshirt without having to be grad school.
i would avoid running unattached unless some authority figure says it won't burn a year. it might affect medical redshirts if you magically pop up running someplace.
fwiw i would get on top of this in a hurry in particular because if i am so eager to run and they give me bad news i'd be like can i at least run some meets this spring. since you sound eager despite saying it might be a wash. i mean if they come back and say sorry you're a junior or senior and the clock is ticking, farting around when you could come back is burning daylight. conversely if you have 3 years left, no panic, and i wouldn't risk one so i could scratch an itch and run an all comer's meet or unattached someplace. if my eligibility is up for discussion i am either burning it for the team now or i am on a shelf. i am not burning it to run unaffiliated for pride or ego.