I understand your frustration and point of view, I don´t like to depend on social interacting to play solo… as some others have mentioned, one way to get more resources to help you rebuild your team is trough alliances.
In other perspective, if you want, you could wait a little longer to see if there will be a boost reset / shuffle event in the future as people have been asking for it ever since update 2.9 dropped.
Try getting a look on the tougher creatures out there and work towards rebuilding your team, otherwise you will be on a very disgusting loop in the arena, losing over and over to the opponents with the most recent / stronger creatures.
Tournament rewards sometimes include, coins, boosts and exclusive DNA, I’ve seen dedicated players win very good rewards on those, which help them always get the new top tier dinos into their teams and level them up fast. Hope this helps either to get you back in the game and have fun playing it or make a wise call o whether to start from scratch or give it a break.