front forks setup

[aledje]

Put heavier springs in front forks to suit my weight. Much better on jumps/drop offs but very punishing on rocks/roots/rough fire roads etc. As if my front tyre is flat and objects are hitting the rim! It tires me out pretty quick!
What do I need to adjust to get it plush over the smaller rough stuff? Rebound or compression damping?
Regards
aledje