If you have either very flat or arched feet that make a lot of noise when you walk or run then you should see a podiatrist for an assessment now as these two foot types often lead to the conditions described above.
Good footwear is essential to allow the feet to function optimally. This does not always mean flat shoes and some people are actually designed to function more efficiently in a heeled shoe.
Maintaining good calf muscle length and strength is important to keep the ankle moving well and prevent over loading of the foot. Calf raises and heel dips where the front of the foot is on the edge of a step and the heel is slowly raised and lowered will help to work the muscles and prevent them getting too tight.