I'll update this thread
I pulled the rail off today and noticed on the inlet side of the fuel rail, pretty much all of the fuel had drained back, Then pulled the return line off the fuel regulator and there was fuel and a little bit of pressure. Some air and fuel came out, had to block it off.
My fuel tank doesnt really pressurise anymore so not real sure if this is normal or not. Car had been sitting in the shed for about a week before I pulled the rail off.
If this is normal I think I wont really worry about it I think. Have another rail with new injectors and fuel reg on it so something there might fix it anyway lol
Not sure if the fuel damper could be the issue, seems unlikely but dont know much about fuel dampers