i just pulled mine out and wound the adjuster all the way back, so it isnt touching the little metal things that push on the shoes
then i just tapped the metal things back into the adjuster, this and alot of inox was enough to free them up
then you wind the adjuster all the way out so that the metal things come out, then clean them up with some sandpaper
and also clean the thread of the adjuster

then they should be as good as new