Locked out of Insta and Facebook

Hello,

Someone hacked my instagram account and did something that violated the rules, now I am locked out of bother Facebook and Instagram.  I am ok with loosing the instagram account but not the Facebook Does anyone know how I can get the accounts unlinked so I can get back into my Facebook?  (I am not able to get into either account and when I try Insta its like the account doesn't exist.)