I use Fred Kelley regular Delrin thumb picks. They generally fit right out of the box if not they can be heated and bent to shape.
That said, I only use thumb picks for finger picking. I've never found one that works for up strums that you mention. I can only do that with a flat pick. If you watch someone like Richard Thompson use a flat pick and can finger pick with the other three fingers - I am very far away from being able to do that.
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Mike
Current Inventory:
Martin 000-18 - Golden Era
Martin 000-42
Martin D Jr.
Martin 000-15SM
Bourgeois JOM
M J Franks 000
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