Hi ;)
What kind of filament do you use ? What kind of hotend do you have ? My main problem when I started was the default Sc2.1 hotend wasn't really designed for PLA, now I have a JHead and it works like a charm.... Do you have a fan blowing of the cold part of the hotend ? How does you filament look when you extrude a little bit and reverse it completely ?
The pressure on the filament shouldn't be really tight, only a few scratchs on the filament. If the teeths are making chips, it's definitely too tight.
Retraction shouldn't be a problem, keep it low, 1or 2 mm it should be enough...
You could try to come on the IRC channel ( #shapercube on irc://
irc.freenode.org:6667), people are generally giving good advices, even if the answer is not always fast. You could also try on #reprap, but you'll have to explain a little more, with pictures since they don't necessarily know the Sc
Keep up !