Depends if they are aluminum or carbon. Carbon arrow nocks are typically a friction fit so they just pull out. You can try and take a pair of pliers and pinch the ears on the nock sometimes that does the trick to tighten the fit to your string. Inserts in carbon are almost impossible to get out depending on the type of glue used sometimes you can heat them a little and you can pull them out (use a field point to give you something to grab onto.) Most the time you end up breaking the shaft when doing this. I know it sucks but unless you have enough shaft to cut behind the insert and glue a new one in you're better off (safety sake) to just junk the arrow. Aluminum uses hot glue a lot of the time so you have more of a chance heating them to get components out of the shaft. Just don't go crazy with the heat.....you can ruin them that way too. Good luck!!