Accidentally deleted valheim folder

[OneAutumnMango]

I have my container mounts in a folder that I've accidentally deleted cause I forgot to double check the name I typed :(. Is there any way to recover this?
I'm asking here because the container is still running and I can still join the world but the world folder and backups are gone and so are all the configs. is there a way to force write the world into a file or get it to save itself? The save command does work it just gets an error. I tried looking for the files with testdisk to no avail.

Attempting to manually backup with docker exec -it valheim supervisorctl signal HUP valheim-backup just yields this in the logs

May  2 21:07:39 supervisord: valheim-backup DEBUG - [88] - Received signal to backup world
May  2 21:07:39 supervisord: valheim-backup INFO - No worlds to backup
May  2 21:07:39 supervisord: valheim-backup DEBUG - [88] - No old backups to remove

I have an old copy from maybe a month ago too btw if that helps but it's significantly out of date.
Any ideas/help/suggestions welcome.