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Hi the easiest way i found was to just nip the wheels up so that there's just a bit of friction on the wheel when you turn them by hand. Then just slightly loosen the rail not so much that it falls off but just enough that you can just move it. You can then move the carriage plate back and forth to check it is smooth and then gradually tighten the bolts back up from either front to back or back to front checking that everything is still smooth. Once the rail is tightened back up re-adjust the wheels to give you just a bit of friction.
There will always be a bit of play up and down but it should be better than it was just with the wheels. The new version i use requires more printing and more work to implement but is a better solution as it also fixes the belt path.