IBD and FRM to SQL small work

My server crashed so i was only able to recover data, had no access to phpmyadmin or sql

Hi,

I downloaded all data and i have the mysql folder from the server
It contains all folder and tables for my databses but the files are frm file and ibd files

I need to use those in anyway to be able to export sql file that i can upload to my new server
It might be possible the ibd or frm are corrupted, so should be able to fix those.

Thanks