I’ve addressed this subject with a few people who have ejected using modern seats, as well as several who used what we’d consider antiques available during the 1960s-70s.

None reported more than minor injuries.

As far as the “Consequences” of ejections, the worst of of those who I’ve met was spending several years being tortured by their captors.

Still, whatever the consequences, most injuries would be better than what awaits the crew if they don’t eject.