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the odds are, it is a good one, the bad ones are rather uncommon. You could post a picture, or even give a written description and we may be able to help you a little better.
I use a turkey baster. My tank is deep so I squeeze the bulb with a pair of 34 inch tongs. As soon as I touch the worm I release the tongs. The worm is sucked up into the baster and it quickly comes to the top for removal. I only remove the ones that are starting to get large. I put them in my sump.
watch out for green. If its green its probably bad. not a dark green but bright green like the color of green corraline or a emerald crab. Tahts really the only advice I can offer about them.