My Instagram account is disabled. My Facebook ID was linked to it, which is causing my Fb to be disabled as well. How do i solve it?

My instagram account got disabled a while back because a friend of mine pranked me and posted a video with content violating instagram's rules and regulations. My Facebook account was linked to my instagram account. Now, I am unable to access my fb account as well. How do i fix it, and get back my fb account atleast?